Quercetin in Your Diet Can Improve Heart Health

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Heart disease is one of the leading causes of death around the globe. Strokes and heart attacks can be debilitating to one’s health.

In general, heart surgeries are expensive. Quercetin found in red wine, apples, berries, citrus fruits, and leafy vegetables can help protect the heart from stroke and heart attack.

Quercetin, a pigment found in plants, has antioxidant and anti-inflammatory properties. It is most abundant in onions and is also available as a health supplement.

How Quercetin Helps In Heart Functions

A recent study showed that the consumption of quercetin supplements reduces blood pressure levels. It was published in the Journal of the American Heart Association.

The researchers gathered from multiple studies that people who had at least 500 milligrams of quercetin dosages a day had lower blood pressure.

Moreover, participants who were given quercetin for eight weeks showed improvements in their good cholesterol levels. Good cholesterol or high-density lipoprotein can reduce the risk of heart diseases.

In 2016, researchers discovered that quercetin prevents heart dysfunction that often comes from a posttraumatic heart injury. They were able to prove this claim when they performed experiments using mice.

The researchers revealed that quercetin counteracts the inflammatory proteins that can damage the heart muscles.

Other studies support quercetin’s health benefits such as:

  • Improving exercise performance
  • Preventing blood clots
  • Reducing blood sugar levels
  • Opening blood vessels by increasing nitric oxide production

Foods Rich in Quercetin

Aside from onions, you can include the following food and drinks in your diet to boost your quercetin levels in your body:

  • Onions
  • Buckwheat
  • Broccoli
  • Kale
  • Grapes
  • Berries
  • Cherries
  • Apples
  • Tomatoes
  • Red wine
  • Green or black tea

Red wine has health benefits but drink it in moderation, as excessive alcohol levels can weaken and damage your liver.

Taking 500 mg of quercetin supplements daily is recommended. Based on studies, quercetin works best with Vitamin C. They are both effective against inflammation and cell degeneration.

Including quercetin in your diet in the form of supplements, food, and beverages can do wonders for your heart health.

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