Superfoods: Blueberries and grapes help improve memory and reduce cardiovascular risk

As the average human lifespan continues to increase, how to improve the quality of life in old age has become a focus of public attention. Problems such as memory loss and cardiovascular disease often plague the health of modern people. However, in recent years, many scientific studies have shown that diet not only satisfies hunger, but also plays a key role in nutritional supplementation and health improvement. Many daily foods are related toCardiovascular healthMaintaining and improving mental state are closely related. The following will review the authoritative research results on diet and health in the past two years.

Grapes and blueberries boost memory; the key lies in polyphenols

A study published in the Journals of Gerontology suggests that polyphenols, found in grapes and blueberries, may significantly improve memory loss in older adults. A research team from France and Canada found that participants who supplemented with an extract of these polyphenols for six months showed significant improvements in cognitive performance. In particular, participants with the most severe cognitive decline experienced a nearly 14-year reversal of cognitive age after taking the extract.

Furthermore, a study published in Nature Communications by Edith Cowan University in Australia further confirms the benefits of polyphenols. The study suggests that regularly consuming foods rich in polyphenols, such as apples and tea, can reduce the risk of dying from cancer and heart disease. In fact, polyphenols are quite common in our daily diet. A cup of tea, an apple, an orange, 100 grams of blueberries, or 100 grams of broccoli all contain over 500 mg of these compounds.

Plant protein reduces the risk of cancer, cardiovascular disease and overall mortality

A study published in JAMA Internal Medicine by researchers from the National Cancer Center and the Public Health Center of Japan showed that plant protein has significant health benefits, and replacing red meat and processed meat with plant protein or fish protein can help prolong life.

Research data shows that those with the highest plant protein intake had a 13% lower risk of total mortality compared to those with the lowest intake. Replacing 3% of red meat calories with plant protein reduced the risk of total mortality by 34%, the risk of cancer death by 39%, and the risk of cardiovascular disease death by 42%. When plant protein replaced processed meat, the risk of total mortality decreased by 46% and the risk of cancer death by 50%.

High-fiber diet improvesCardiometabolicdisease symptoms

A study presented at the 2019 American College of Cardiology (ACC) Middle East Conference and the 2th UAE Society of Cardiology Conference showed that a high-fiber diet can effectively improve blood pressure, cholesterol, and fasting blood sugar levels in patients with hypertension and type XNUMX diabetes.

Researchers followed 200 adults with hypertension and type 2 diabetes for six months. During the trial, participants maintained a low-glycemic index diet while increasing their daily fiber intake by 20% to 25%, creating a "high-fiber diet." After six months, participants who adhered to this dietary modification experienced significant improvements in their health, including a 15% decrease in systolic blood pressure, a 9% decrease in serum cholesterol, a 15% decrease in glycated hemoglobin, and a 28% decrease in fasting blood sugar.

Researchers explain that dietary fiber can combine with cholesterol particles in the digestive system and excrete them before the body absorbs them, thereby lowering overall cholesterol levels and indirectly reducing cholesterol absorption. At the same time, a high-fiber diet can increase satiety, reduce calorie intake, and helpStabilize blood sugar.

Based on the results of multiple studies over the past two years, people who consume the most plant-based foods have a 16% lower risk of cardiovascular diseases such as heart disease, stroke, and heart failure; a 32% lower risk of death from cardiovascular disease; and a 25% lower risk of all-cause mortality compared to those who consume the least plant-based foods. Therefore, for those who want to prevent cardiovascular disease, it is recommended to consume more plant-based foods such as vegetables, nuts, whole grains, fruits, and beans, while reducing the intake of animal-based foods.