The color red is not only visually appetizing but also boasts several heart-healthy advantages. The secret lies in lycopene, a carotenoid pigment responsible for the red and pink hues of various fruits and vegetables. Incorporating lycopene-rich foods in your diet can contribute to a healthy heart in three primary ways:
1. Balancing cholesterol levels
Low-density lipoprotein (LDL) cholesterol contributes to plaque buildup in the arteries, thickening and hardening them—a condition known as atherosclerosis. While maintaining low LDL cholesterol levels is crucial, having ample high-density lipoprotein (HDL) cholesterol is equally important. Lycopene has been found to help balance both types of cholesterol.
Animal studies indicate that consuming lycopene alongside a high-cholesterol diet results in reduced overall cholesterol levels, lower LDL, and higher HDL levels. Human studies have also found that increasing lycopene intake over 12 weeks, either through diet or supplementation, leads to enhanced HDL cholesterol function.
2. Supporting optimal artery function
The oxidation of LDL, resulting from an increased presence of free radicals in the body, can cause plaque development and damage delicate cells in the artery walls. This increases the risk of atherosclerosis, potentially leading to a heart attack or stroke.
Lycopene’s antioxidant activity scavenges free radicals and prevents LDL oxidation, improving artery function by as much as 53%, particularly in patients already diagnosed with a heart condition. Consumption of lycopene and lutein (another carotenoid) at 20 mg per day each for 12 months reduces artery thickness in patients with atherosclerosis.
3. Preventing inflammation-induced heart problems
Chronic inflammation underlies the initiation and development of atherosclerosis. Lycopene has been shown to decrease the production of proinflammatory molecules, impeding the proliferation of specific immune cells by up to 40%, and thereby reducing artery damage and the risk of plaque formation.
In human studies, consumption of 29.4 mg lycopene daily for 30 days (one can of V8 juice) significantly reduced the presence of proinflammatory molecules.
Lycopene can be found primarily in tomatoes, which make up 80% of most people’s intake. This can include raw tomatoes, tomato sauce, tomato soup, tomato paste, and tomato juice. A diet rich in tomatoes may reduce the risk of heart disease by 30% and the risk of stroke by up to 59%. Other food sources of lycopene include watermelon, guava, and pink grapefruit.
The recommended daily lycopene intake is between 10-30 mg, achievable by consuming a few servings of red or pink fruits and vegetables each day. Here are some popular sources and their corresponding lycopene content:
- Tomato paste (1/4 cup) = 18.8 mg
- Watermelon (1 slice) = 14.7 mg
- Raw tomato (1 medium) = 3.7 mg
- Pink grapefruit (1/2 fruit) = 4.9 mg
- Tomato juice (250 mL) = 25 mg
Alternatively, lycopene supplements are available for added convenience. A healthy heart might be only a few servings of red fruits and vegetables away, so aiming for a colorful plate might just be the key to a healthier lifestyle.
