Healthy Heart, Healthy Life

Heart disease is the leading cause of death in the United States, disproportionately affecting people of color and those in lower socioeconomic classes. Studies show that a variety of factors contribute to the development of heart disease, like genetics, access to safe green spaces, quality healthcare, education, health literacy and diet, amongst others.

In this article, we will share how food can be powerful medicine in prevention and management of cardiovascular disease.

Generally speaking, a heart healthy diet emphasizes plants, whole foods, and nutrient rich meals, with fewer saturated fats from fried and ultra-processed foods, and reduced sodium intake. Adequate amounts of minerals like magnesium and potassium are also important. Taking it a step further, newer studies highlight plant compounds called phytochemicals (or phytonutrients) and their role in preventing disease.

Under the umbrella of phytonutrients, there are designated classes of compounds found in different plants. One of those is called polyphenols ( pronounced pah-lee-fee-nawls).

Polyphenols are natural plant compounds found in foods like berries, tea, grapes, dark chocolate, and olive oil. These compounds act as antioxidants, helping to reduce inflammation and oxidative stress - two important factors when dealing with cardiovascular disease.

Research shows that foods rich in polyphenols can support healthy blood pressure, improve blood vessel function and even lower risk factors for stroke. Eating more plants rich in polyphenols is like giving your heart an extra layer of protection.

One of the ways polyphenols promote heart health is by regulating lipid metabolism. This helps your body manage cholesterol more effectively. Some polyphenols reduce how much cholesterol is absorbed, while others lower LDL, known as the "bad cholesterol" and raise HDL, known as the "good cholesterol."

This matters because high LDL levels can contribute to atherosclerosis, the buildup of plaque in the arteries that increases the risk of heart attack and stroke. Adding polyphenol rich foods to your daily meals can be a small step with long-term benefits!

Polyphenols are powerful because of their multi-targeted effects. They don't just support cholesterol and blood pressure; they also influence hypertension for better blood vessel elasticity and reduce chronic inflammation that underlies many diseases, including cardiovascular disease.

Our Recommendations

• Intentional snacking: Choose red grapes, blueberries, apples, and strawberries

  • Sip on teas: Hot or iced black tea, hibiscus tea, or green tea

  • Cook with heart-healthy fats: Use avocado and olive oil when appropriate

  • Enjoy chocolate mindfully: Choose cacao or dark chocolate with limited added sugar

  • Eat the rainbow: Add colorful fruits and vegetables to meals and snacks

  • Shop locally: Visit your farmers market to explore seasonal produce

Cardiovascular disease can be complex, but prevention can start with something as simple as your plate. Polyphenol rich foods are an accessible way to support heart health, especially when paired with other healthy lifestyle habits.

Compassionate, Culturally Relevant Nutrition Care

At Feeding the Root Nutrition, our team of Registered Dietitians provides personalized, evidence based nutrition support with a focus on cardiovascular health and diabetes. We honor cultural food traditions while offering practical strategies to manage blood pressure, cholesterol, and blood sugar, so you can enjoy food that nourishes both body and soul.

Connect with us to learn more about our insurance based services and how we can support your health journey.