Heart health: tea, coffee, berries and nuts tied to lower heart risk, study finds

People who make tea, coffee, berries, nuts, olive oil and whole grains regular parts of their meals may be protecting their hearts in ways that show up years later, new research suggests. Scientists tracked thousands of adults and used both diet questionnaires and urine tests to connect the dots between plant compounds called polyphenols and markers of cardiovascular health.

The study adds to a growing body of evidence that the foods and drinks we habitually choose — not just single nutrients — shape long-term heart risk. By combining a novel dietary score with biochemical fingerprints in urine, researchers were able to map how typical eating patterns relate to blood pressure, cholesterol, and predicted cardiovascular disease (CVD) risk over time.

Large long-term study links polyphenol-rich eating patterns to lower heart risk

Researchers from King’s College London analyzed data from more than 3,100 participants in the TwinsUK cohort over an average follow-up exceeding a decade. Rather than focusing only on total polyphenol amounts, the team developed a new Polyphenol Dietary Score (PPS) that emphasizes regular intake of 20 commonly consumed polyphenol-rich foods and beverages.

Those with higher PPS values showed lower predicted cardiovascular disease risk and a slower increase in risk as they aged. The findings were published in BMC Medicine and point toward sustained dietary patterns — tea, coffee, berries, nuts, whole grains, olive oil and cocoa among them — as important contributors to long-term heart health.

How researchers combined diet surveys with urine chemistry to find links

The study used two complementary methods:

• Dietary assessment: Participants’ habitual intake of key polyphenol-containing items was summarized into the newly created PPS.
• Biomarker analysis: Scientists measured a wide panel of polyphenol metabolites in urine — the breakdown products produced when the body processes plant compounds.

Why measuring metabolites matters

Urinary metabolites offer an objective snapshot of what the body has actually absorbed and processed. In this study, higher concentrations of several polyphenol metabolites — particularly those traced to specific subclasses like flavonoids and phenolic acids — correlated with healthier cardiovascular profiles. That biochemical confirmation strengthened the dietary findings and reduced reliance on self-reported intake alone.

Which foods and polyphenol groups were tied to better outcomes

The PPS captured common, everyday sources of polyphenols rather than exotic supplements. Foods and beverages emphasized included:

• Tea and coffee
• Berries and other fruits rich in flavonoids
• Nuts and olive oil
• Whole grains and cocoa

The research highlighted that diets emphasizing these groups were more predictive of improved heart markers than crude totals of polyphenol intake. In other words, dietary patterns matter more than isolated counts of compounds because different foods provide complementary polyphenols and nutrients that interact in the body.

Effects on blood pressure, cholesterol and predicted CVD scores

Key clinical signals associated with higher PPS included:

• Lower predicted cardiovascular disease risk scores over the 11-year follow-up
• Improved cholesterol measures, including higher HDL (so-called “good” cholesterol)
• Softer rises in risk that typically accompany aging

The urinary biomarkers backed up these associations: participants with elevated polyphenol metabolites from flavonoids and phenolic acids tended to have better blood-pressure and lipid profiles. The combination of diet-derived patterns and metabolite evidence gave the researchers confidence that habitual intake of specific polyphenol-rich foods helps support cardiovascular health.

What the scientists said about practical changes and long-term benefits

Investigators emphasized the potential impact of small, sustained dietary shifts. Incorporating items such as berries, nuts, whole grains, olive oil, and regular cups of tea or coffee could add up over years to meaningfully affect heart disease risk trajectories. One of the lead analysts noted that habitual choices across multiple food groups — rather than single superfoods — are likely driving the observed protection.

Simple ways to increase polyphenol-rich foods

• Start the day with whole-grain cereal or oats topped with berries and nuts.
• Swap refined oils for olive oil in dressings and cooking.
• Choose plain tea or black coffee over sweetened alternatives to gain polyphenol benefits without extra sugar.
• Snack on a small handful of mixed nuts or a piece of fruit rather than processed snacks.

Regular, modest changes in daily eating habits — repeated over years — were the pattern most associated with better long-term heart markers in this analysis.

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Michael Thompson

Michael Thompson is an experienced journalist covering U.S. and global news. With ten years on the front lines, he breaks down political and economic stories that matter. His precise writing and keen attention to detail help you grasp the real‑world impact of every event.