Grapes have fiber, polyphenols, and other bioactive compounds, which help improve overall health and increase heart health, and lower blood pressure.
Increase antioxidants
Grapes contain substances such as resveratrol, flavonoids, and anthocyanins that protect cells from damage caused by oxidation and harmful free radicals. Elevated oxidative activity is associated with various chronic diseases, including cardiovascular disease.
Heart health
Resveratrol improves blood vessel function, reduces inflammation, and inhibits the oxidation of LDL cholesterol (low-density lipoprotein), commonly known as “bad” cholesterol. From there, eating grapes can help reduce the risk of developing heart disease and stroke.
Regulating blood pressure
Eating grapes and grape products regularly, for example, grape juice helps lower blood pressure. Several studies indicate that polyphenols and other bioactive compounds in grapes can relax blood vessels, improving blood flow.
Protect the heart
Grapes have been shown to have a protective effect on the heart. The reason is that eating grapes reduces the risk of blood clots, promotes blood flow, and improves the function of the inner lining of blood vessels. As a result, overall cardiovascular health improves and reduces the risk of heart disease.
Anti-inflammatory
Chronic inflammation also increases the risk of developing cardiovascular disease. The anti-inflammatory compounds found in grapes can help reduce inflammation and oxidative stress and support heart health.
Lower cholesterol
Several studies have suggested that regular grape consumption can help lower total cholesterol and LDL cholesterol levels while increasing levels of HDL (heart-healthy high-density lipoprotein) cholesterol.
Grapes are high in antioxidants, anti-inflammatory, and improve heart health.
How many grapes should you eat a day?
The amount of grapes eaten depends on factors such as individual dietary needs, preferences, and overall calorie intake. The American Heart Association recommends consuming about 1.5 to 2 cups of grapes in a balanced diet. One cup is equivalent to about 32 grapes, providing about 104 calories.
Grapes are relatively high in sugar, so people consume grapes in moderation, calculating their sugar intake to balance the overall energy of a meal. The recommended serving of 17 small grapes, about half a cup, contains about 15 g of carbohydrates while reducing carbs from other foods. The meal needs to incorporate more protein and fiber to slow down the digestion and absorption of carbs.
Finally, people monitor their blood sugar regularly to understand how grapes specifically affect the body and make adjustments as needed.
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