Which Fruits, Vegetables Are Best for Heart Health?

Key Points:

• A recent study found that most people do not consume enough flavanols—natural compounds in fruits and vegetables—to achieve the 500 mg daily intake linked to a reduced risk of death from cardiovascular disease.
• Despite existing dietary guidelines recommending 2–5 servings of fruits and vegetables daily, many individuals fall short of flavanol intake needed for heart health, indicating that the type of produce consumed matters more than quantity alone.
• Flavanol-rich foods include blackberries, apples, green tea, plums, and cranberries, with experts suggesting incorporating one or two favorites regularly to sustainably boost flavanol intake.
• Researchers emphasize that while increasing flavanol consumption is beneficial, meeting basic fruit and vegetable intake recommendations remains a priority for overall diet quality and cardiovascular protection.
• The study highlights potential for refining dietary guidelines to focus more on flavanol-rich choices, but experts advise gradual, enjoyable changes like adding berries or tea to meals to improve heart health.