Pomegranates, especially their juice, may help control cholesterol levels, particularly LDL (bad) cholesterol. (Image: Getty)
A certain ruby-hued drink could be a key beverage to maintaining a healthy heart, according to research. Pomegranate juice, known for its tangy taste and vibrant colour, is not just a refreshing drink but also a powerhouse of health benefits.
The antioxidant-rich pomegranate juice helps protect LDL cholesterol from damage, which can help prevent the build-up of plaque. The accumulation of plaque in the arteries is a serious concern as it narrows and hardens them, restricting blood flow and increasing the risk of severe health complications such as heart attacks and strokes.
Plaque can also rupture, leading to blood clots that block blood flow. Experts suggest that pomegranate may help fight cardiovascular disease through several pathways, such as:
- reducing oxidative stress
- supporting the synthesis and activity of nitric oxide
- inhibiting the oxidation of potentially harmful LDL (low-density lipoprotein)
What does research say?
Studies indicate that the antioxidants in pomegranates may prevent the formation of plaque in the arteries and even reduce existing deposits. This revelation comes from Michael Aviram, DSc, a biochemistry professor at the Technion-Israel Institute of Technology, reports Surrey Live.
His study shows that the antioxidants in pomegranates can effectively combat oxidised cholesterol that contributes to arterial blockages. Further research underscores that pomegranate juice can improve blood circulation. It has also been found to prevent arteries from becoming stiff, which is crucial in preventing cardiovascular diseases.
Although reversing blocked arteries isn’t exactly possible, adopting a healthier lifestyle and seeking medical help can help slow down plaque accumulation and enhance heart health. This involves following a nutritious diet, staying active, giving up smoking, and managing stress levels. Sometimes, medications or surgical procedures might be needed to treat blockages.
Pomegranates, especially their juice, may help control cholesterol levels, particularly LDL (bad) cholesterol. (Image: Getty)
Sipping on pomegranate juice could be a game-changer for your heart health, with small studies suggesting it can slash bad cholesterol levels. The National Institutes of Health, however, cautions that research into the heart-boosting benefits of this superfruit is still in its infancy.
Clinical Nutrition highlighted a study where patients drinking pomegranate juice saw a dramatic drop in arterial plaque over a year. Those imbibing the ruby red drink enjoyed up to a 30% reduction in the thickness of their carotid arteries, while placebo drinkers actually had a 9% increase.
The researchers observed: “Systolic blood pressure was reduced after one year of pomegranate juice consumption by 12% and was not further reduced along three years of […] consumption”. It’s thought that the polyphenols in pomegranates are behind these impressive results.
These polyphenols give pomegranates their antioxidant power—they’re also believed to boost the function of the heart’s inner lining and blood vessels.
Researchers have highlighted the health benefits of pomegranate juice, noting that it “suggest that pomegranate juice consumption by patients with carotid artery stenosis decreases carotid intimal-media thickness and systolic blood pressure”. They also mentioned: “These effects could be related to the potent antioxidant characteristics of pomegranate juice polyphenols.”
A 2017 review in Pharmacological Research, which scrutinised eight clinical trials, found that pomegranate juice has the potential to reduce both systolic and diastolic blood pressure, an effect that was consistent regardless of the quantity consumed. The authors recommended adding this fruit juice to a heart-healthy diet as a beneficial move.
Pomegranates pack a punch with antioxidants that may fight inflammation and support artery health. (Image: Getty)
Despite these encouraging findings, more research is needed. Some specialists argue that pomegranate juice doesn’t significantly affect cholesterol levels.
A 2019 review in Complementary Therapies in Medicine, which looked at 17 different trials, showed no significant impact on cholesterol. The researchers pointed out the difficulty in comparing these studies due to their diverse designs and the inconsistent pomegranate dosages used.
Why are pomegranates healthy?
Pomegranates are celebrated for their healthiness because they’re packed with antioxidants such as tannins, flavonoids, and anthocyanins. These substances combat free radicals and protect cells from harm. The antioxidants present in pomegranates may help prevent and repair DNA damage, potentially reducing the risk of certain types of cancer.
Pomegranates could be the secret weapon in maintaining a healthy heart, as they may help prevent artery thickening and plaque build-up, thus promoting good blood flow and circulation. They might also play a role in reducing blood pressure, a crucial factor for heart health.
These ruby-red fruits are packed with compounds that can ease inflammation throughout the body, making them a boon for those battling inflammatory conditions or anyone seeking to curb overall inflammation.
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Other benefits include:
- Pomegranates could enhance stamina during workouts and aid in recovery post-exercise.
- They might play a role in preventing bone deterioration.
- Some studies suggest that pomegranates may boost memory and cognitive abilities.
- They are rich in fibre, which supports healthy digestion and gut health.
While pomegranates have the potential to lower your blood pressure, if you’re already dealing with low blood pressure or are on medication to control high blood pressure, it’s prudent to discuss with your doctor before adding pomegranate juice to your diet.
This caution also applies to any other heart-related medications or cholesterol control drugs. Another point to note is that pomegranates can slow down the liver’s ability to metabolise certain medications, including statins used for lowering cholesterol.
Moreover, they may interfere with the blood thinner warfarin, diminishing its effectiveness and increasing the risk of clot formation. Therefore, it’s wise to consult a healthcare provider before making pomegranate fruit or juice a regular part of your diet. Pomegranate juice contains sugar which can add to your calorie intake and potentially offset some of its heart-healthy benefits. Therefore, moderation is crucial.