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According to a recent study, less than 25% of people get enough daily flavanols to significantly lower their risk of heart disease. Repeating the same five fruits and vegetables daily often fails to supply the necessary variety of antioxidants.
Flavanols are plant compounds found in a wide range of fruits, vegetables, legumes, and green and black teas. With strong antioxidant and anti-inflammatory properties, they help maintain healthy blood vessels to protect against heart disease, while also supporting cognitive function and potentially reducing the risk of certain cancers.
Previous studies have linked a daily intake of 500 mg of flavanols to meaningful cardiovascular benefits. The largest randomized controlled trial on polyphenols to date found that consuming 500 mg of flavanols per day significantly reduced cardiovascular disease mortality by 27%. However, new research shows that even among people who meet the standard fruit and vegetable guidelines, most do not actually reach this 500 mg daily flavanol intake.
Fruits and vegetables are often grouped together nutritionally, yet their health benefits can vary considerably. Rather than focusing only on reaching five servings a day, greater attention may need to be given to selecting a diverse range of produce with the strongest health-promoting properties. Simple swaps like an apple with the skin, a handful of blackberries, or a cup of green tea can significantly improve your intake and absorption of these heart-healthy compounds. This research reveals that your specific choices matter more than the quantity.
According to the study, the foods providing the most flavanols per serving include plums, grapes, blackberries, green tea, beans, cherries, apples with their skin, strawberries, blueberries, and legumes. However, the takeaway is not to obsess over a single nutrient or antioxidant. Instead, focus on enjoying a wide variety of colorful, plant-based foods and drinks that naturally deliver a broad spectrum of beneficial compounds.
To view the original scientific study click below:
Adhering to dietary guidelines does not yield flavanol intake levels associated with beneficial cardiovascular effects
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