Eating specific types of fresh food daily, rather than just any five portions of fruit and vegetables, can significantly contribute to keeping your heart in top shape, according to a new study. Researchers suggest that not all five-a-day recommendations are created equal, as many folks might be missing out on critical nutrients known as flavanols that are essential for heart health. Blueberries, plums, blackberries, broad beans, and cherries—when paired with green tea—are touted as the best options to boost your flavanol intake.
In a comprehensive study involving 30,000 participants from both the US and the UK, it was found that even those who regularly consumed five portions of fruits and vegetables often lacked these vital nutrients. Can you believe it? Other experts, however, urge caution, pointing out that it’s still unclear whether increasing flavanol levels will actually prevent heart problems. It was highlighted in the journal Food and Function that less than one in five individuals manage to get the recommended daily intake of flavanols, which is around 500mg. These antioxidants, found in particular foods, can enhance heart health by improving circulation and blood vessel elasticity while reducing inflammation.
The research meticulously tracked participants’ diets and monitored flavanol intake using biomarkers in their urine. Dr. Javier Ottaviani, the lead investigator, emphasized that even simple food swaps could lead to significant improvements in how much of these beneficial compounds are absorbed. “Most people think loading up on fruits and vegetables is enough, but this research clearly shows that the specific choices you make are far more important than just the total amount consumed,” he said.
Prof. Gunter Kuhnle from the University of Reading echoed this sentiment, stating that while the five-a-day message is still vital, we need to be more discerning about which five we choose. He noted, “Different fruits and vegetables provide a variety of nutritional benefits beyond just vitamins and minerals.” As our understanding of these compounds deepens, there’s a real chance to refine dietary guidance to be more specific and effective.
The NHS has yet to set a recommended daily flavanol level, but experts from the US Academy of Nutrition and Dietetics suggest that around 500mg a day is beneficial for heart health. Based on this study, foods with the highest flavanol content per serving include the aforementioned fruits and even dark chocolate. Speaking of chocolate, researchers have been collaborating with Mars Inc. to explore cocoa flavanol supplements. But here’s the kicker—the actual flavanol content in commercial chocolate varies widely. Dark chocolate is often viewed as the healthier option over milk chocolate due to its lower sugar and higher cocoa content, which is rich in flavanols. A couple of squares of dark chocolate could pack between 22-73mg of flavanols, while a few pieces of milk chocolate might only provide 3-7mg.
Heart specialist Prof. Naveed Sattar from the University of Glasgow warned that although some small trials have shown favorable effects of flavonoids on blood pressure, there’s still no solid evidence proving that they can reduce heart disease outcomes. More extensive trials are necessary before these compounds can be confidently recommended as a preventive measure against cardiovascular events like heart attacks and strokes.
Prof. Ana Rodriguez-Mateos, a nutrition expert at King’s College London, noted that the flavanol levels in fruits and vegetables can vary significantly, just like their fiber content, and this warrants further investigation. Additionally, Dell Stanford from the British Heart Foundation pointed out that the flavanol content in different foods can depend on various factors such as where they are grown, the climate, their ripeness, and how they are processed. “Small amounts are absorbed directly, and our gut bacteria help break down flavanols into usable forms, but since everyone’s gut bacteria differ, the benefits may vary from person to person,” he explained.
Both the BHF and the British Nutrition Foundation emphasize that the best way to support heart health is to adhere to established advice of consuming a balanced diet rich in a variety of fruits and vegetables. So, what do you think about these findings? Could our daily fruit and veggie intake be missing the mark?
Kaynak: Orijinal Haber