Pomegranate Helps Your Heart
Pomegranate is loaded in polyphenols and has proven powerful antioxidant and anti-inflammatory properties. This systematic review and meta-analysis put those powers to the test against risk factors for heart disease.
The meta-analysis included 53 controlled studies of children and adults that used a variety of forms of pomegranate supplement, including whole fruit, juice, extract and more.
It found that supplementing pomegranate modestly, but significantly, reduced weight and body mass index.
Both systolic and diastolic blood pressure were significantly reduced. For systolic, pomegranate extract or peel extract may have been best; for diastolic, pomegranate extract and juice were.
Total cholesterol went down modestly but significantly. Heart healthy HDL cholesterol went up significantly, especially with pomegranate extract and peel extract. The bad LDL cholesterol dropped significantly, again, especially with pomegranate extract and peel extract.
There were also blood sugar benefits with some forms and for some people. Pomegranate extract significantly improved fasting blood glucose, but only in unhealthy people. Pomegranate extract alone significantly lowered insulin. The extract also significantly reduced insulin resistance (HOMA-IR) in unhealthy people. Pomegranate modestly, but significantly, reduced long-term glucose control (HbA1c).
This large study adds to the evidence for pomegranate as a heart healthy supplement that could help people at risk of metabolic syndrome, with its constellation of cardiovascular, glucose control and weight problems. It may work best and with the greatest versatility as an extract in people with existing health conditions at doses equal to or greater than 1000mg a day.
Nutr Metab Cardiovasc Dis. October 2025;35(10):104154.
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