Cut Heart Disease Risk with Antioxidants

What are antioxidants? 

An antioxidant is not a nutrient category in the same way protein, fibre and vitamin C are. The word “antioxidant” describes a function which is the ability of a substance to help protect cells from damage caused by free radicals and oxidative stress. To understand the role of antioxidants in our bodies, we first need to understand free radicals and oxidative stress. 

Free radicals are unstable molecules produced naturally in the body during normal processes such as breathing, digestion and exercise. They can also be generated by factors like smoking, air pollution, and UV radiation. Because they are unstable, free radicals can cause damage to cells and tissues. 

Oxidative stress occurs when there are more free radicals in the body than it can effectively manage. Antioxidants help neutralise free radicals and therefore reduce oxidative stress. 

Roy explains: 

“While antioxidants help protect cells from oxidative damage, the cardiovascular benefits of antioxidant-rich foods are likely to extend beyond this alone. Many plant foods also contain fibre and bioactive compounds that support blood vessel function, reduce inflammation and contribute to overall cardiovascular health.”

The link to heart disease 

Oxidative stress is thought to play an important role in the development of several chronic conditions including cardiovascular disease by contributing to inflammation, damage to blood vessels and the build-up of fatty plaques in the arteries. 

Some antioxidants are made by the body (such as glutathione, alpha-lipoic acid and coenzyme Q10) and these help limit the damage caused by free radicals. A diet rich in antioxidant-containing foods contributes to normal physiological processes and forms one part of an overall heart-healthy dietary pattern. 

Amie explains: 

“Think of it as confetti at a party – a small amount is manageable and easy to clean up but if it keeps piling up faster than we can clean it away it creates a big mess. Antioxidants act as little sweeping brushes cleaning up the confetti or free radicals, keeping everything in balance.”

By ensuring we eat foods daily that are rich in antioxidants, we can give our bodies a helping hand in protecting our cells and tissues.  

Antioxidants in food 

There are hundreds of different substances found in foods that can act as antioxidants. These include some vitamins and minerals, as well as naturally occurring plant compounds known as phytochemicals (sometimes called phytonutrients), such as polyphenols and carotenoids. 

Antioxidants and top food sources: 

• Vitamin C – found in kiwis, papayas, berries, citrus fruits, peppers, broccoli and Brussel sprouts.  

• Vitamin E – found in nuts, seeds, avocados, spinach, butternut squash, peppers and mangos. 

• Vitamin A (or beta-carotene, which the body converts into vitamin A) – found in oily fish, dairy foods and egg yolks, while colourful vegetables and fruits such as carrots, sweet potatoes, butternut squash, kale, apricots and cantaloupe melon are rich in beta-carotene. 

• Polyphenols – (there are various different types such as flavonoids, anthocyanins and flavanols) found in berries, apples, beans, onions, tea, cocoa, coffee, wholegrains and flaxseeds. 

• Carotenoids – (these give yellow, orange and red fruits and veggies their colour) found in carrots, sweet potatoes, tomatoes, peppers, mango, apricot and cantaloupe melon. 

• Sulphur compounds – found in garlic, onions and leeks. 

Antioxidant supplements 

For most people, routine antioxidant supplements are not recommended for cardiovascular disease prevention. Current evidence supports obtaining antioxidants from a varied diet rich in fruit, vegetables, pulses, nuts, seeds and wholegrains. This is because, as is usual when it comes to food and health, it isn’t as simple as food containing antioxidants that offer benefit – it is likely that many phytochemicals (natural plant compounds) benefit health in various ways, beyond simply ‘mopping up’ free radicals, meaning we need to eat the whole plant to reap maximum benefit. 

For example, polyphenols may help reduce inflammation and support blood vessel function in addition to acting as antioxidants. So rather than thinking about food solely in terms of their antioxidant content, we should simply think about consuming a wide range of fruits, veggies and colorful foods for the most health benefit. 

Fruits, vegetables, beans, nuts and wholegrains contain a natural mix of antioxidants, fibre, vitamins and other plant compounds that work synergistically together. Research has generally found that eating a diet rich in these foods is more beneficial for heart health than relying on high-dose antioxidant supplements.  

An antioxidant rich day of eating 

• Breakfast – porridge with berries, nuts and seeds and a cup of coffee 

(raspberries, blueberries, walnuts and flaxseeds) 

• Mid-morning snack – apple with almond butter and a green tea 

• Lunch – roasted salmon, mixed bean salad with brown rice 

(mixed salad leaves, kidney beans, chickpeas, black beans, cherry tomatoes, red onion, cucumber, red pepper and extra virgin olive oil and lemon dressing) 

• Afternoon snack – a few squares of dark chocolate (70% cocoa or higher) and a handful of red grapes 

• Evening meal – roasted chicken breast with lentil and vegetable stew and roasted sweet potato (lentils, carrots, sweet potato, tomatoes, spinach, garlic and herbs). 

Eat the rainbow 

One of the simplest ways to increase your antioxidant intake is to eat a wider variety of colourful foods. Different colours often indicate different beneficial plant compounds. 

• Red foods such as tomatoes and red peppers contain compounds such as lycopene. 

• Orange and yellow foods such as carrots, apricots and sweet potatoes are rich in carotenoids. 

• Green vegetables such as spinach, kale and broccoli provide a range of vitamins and protective plant compounds.  

• Blue and purple foods such as blueberries, blackberries and blackcurrants are rich in anthocyanins.  

Amie explains: 

“You don’t need to eat every colour at every meal. Instead, aim to include a variety of colourful fruits and vegetables throughout the week. Next time you are at the supermarket, try to pop every colour you can think of into your shopping basket! “

Takeaway message 

Antioxidants are beneficial to heart health, and we get these from fruits and vegetables and should aim to include lots of different ones each week. Improving your antioxidant intake doesn’t require a complete overhaul of your diet. Small changes can add up over time. Try these small steps: 

• Add berries to your breakfast 

• Add beans or lentils to your usual meals like spaghetti bolognese or chilli 

• Choose fruit and nuts for snacks 

• Swap white rice or pasta for wholegrain versions 

• Add an extra portion of vegetables to your evening meal 

Roy says: 

“The strongest evidence for protecting heart health supports an overall dietary pattern, such as a Mediterranean-style diet, rather than focusing on individual nutrients or supplements.”

To help you eat more antioxidants, download our Rainbow Food Tracker – we originally created this for kids, but it works for adults too! There’s space to track 28-days of colourful eating, aiming to eat something red, orange, yellow, green, blue/purple everyday.