Study Ranks the Fruit Most Effective for Preventing Heart Attacks
How do you recognize a heart attack in women? / Hillel Yaffe Medical Center spokesperson
We all grew up with the same advice, eat more fruits and vegetables. It appears in the guidelines of health organizations around the world and is considered one of the basic principles of proper nutrition. But a new study suggests the picture is more complicated. It turns out that not only the amount matters, but also the choice itself. Some fruits and vegetables may provide the heart with significantly greater protection than others, thanks to natural compounds called flavanols.
The study, published in the journal Food & Function, found that most people do not reach the daily flavanol intake considered beneficial for heart health, even when they appear to follow the usual recommendations for fruit and vegetable consumption.
What are flavanols anyway? Flavanols are natural compounds in the polyphenol family found in plant-based foods. They are present in fruits, vegetables, legumes, and also in beverages such as green tea. In recent years they have drawn considerable attention in research because of their antioxidant activity and their possible effect on blood vessels, blood pressure, and heart health. According to the researchers, consuming about 500 milligrams of flavanols a day may reduce the risk of death from cardiovascular disease by as much as 27 percent.
The most effective food for preventing cardiovascular disease. Plums / Nimrod Saunders
Not enough to eat a lot, you need to know what
The study was based on data from about 30,000 participants from the United States and Britain. The researchers sought to examine whether someone who follows the official recommendations for fruit and vegetable intake naturally reaches the desired amount of flavanols. The answer was no. Even people who followed the common dietary guidelines usually failed to reach an intake of 500 milligrams a day. The implication is that not only the number of servings matters, but also which foods make them up.
The choice matters more than you thought
According to the researchers, many people assume that any fruit or vegetable will contribute equally to health, but in practice there are significant differences in flavanol concentrations among different foods. Therefore, a person who eats the right variety of fruits and vegetables may consume far more of these beneficial compounds than someone who eats the same amount but chooses different foods. The conclusion is not that certain fruits should be avoided, but that it is worth enriching the diet with foods known to have a high flavanol content.
10 foods with the highest flavanol content
According to the data presented by the researchers and additional studies, among the richest sources of flavanols are:
1. Plums (500 grams): about 450 milligrams of flavanols 2. Cranberries (250 grams): about 300 milligrams of flavanols 3. Blackberries (200 grams): about 250 milligrams of flavanols 4. Green tea (one cup): about 200 milligrams of flavanols 5. Fava beans (80 grams): about 140 milligrams of flavanols 6. Cherries (400 grams): about 130 milligrams of flavanols 7. Apples with the peel (one apple): about 110 milligrams of flavanols 8. Strawberries (200 grams): about 90 milligrams of flavanols 9. Blueberries (150 grams): about 80 milligrams of flavanols 10. Pinto beans (40 grams): about 70 milligrams of flavanols
For example, one cup of green tea may provide about 200 milligrams of flavanols, while a medium apple with the peel provides about 110 milligrams. Blackberries and cranberries are also considered especially rich sources.
Not just another superfood
Experts emphasize that there is no need to make any one of these foods the center of the diet or chase a new superfood. The right approach is to regularly incorporate flavanol-rich foods into a varied and balanced diet. Those who enjoy berries can add them to breakfast several times a week, and those who usually drink sweetened beverages can replace some of them with a cup of green tea or black tea. Small habits, when maintained over time, may be far more effective than drastic changes that do not last.
The study may prompt discussion about whether existing fruit and vegetable intake guidelines should also take the quality of the choice into account, not just the quantity. However, the researchers note that the main problem is still simpler, many people are not reaching the recommended amount of fruits and vegetables at all. Before focusing on flavanols, it is important first to increase overall plant-based food consumption.
The message emerging from the study is not that there are “good” fruits and “bad” fruits, but that the composition of the diet matters just as much as its size. A varied diet that includes berries, apples with the peel, green tea, legumes, and other flavanol-rich fruits may provide an additional layer of protection for heart health. Ultimately, health does not depend on one food, but on an entire eating pattern. But if you are already standing in front of the fruit shelf at the supermarket, the choice you make today may be more significant than you thought.
