Flavanol-Rich Fruits, Veggies May Be Best for Heart Health. Here's Why

Research shows that certain fruits and vegetables may be higher in flavanols, which improve heart health. Image Credit: Alex_Schmidt/Getty Images. A recent study has found that most people are not getting enough flavanols in their diet. Flavanols are naturally occurring compounds that are found in various foods and drinks, including fruits and vegetables. Research has found that eating around 500 mg of flavanols per day can reduce your risk of death from cardiovascular disease. Not all fruits and vegetables are equal. Some have higher levels of flavanols than others. Eating plenty of fruits and vegetables is an important part of a healthy and balanced diet. The current Dietary Guidelines for Americans recommends 2–3 servings of fruits and vegetables each day. The United Kingdom’s National Health Service (NHS) takes this a step further and recommends 5 portions of fruits and vegetables each day. Whichever recommendation you choose to follow, a recent study published in Food and Function found that most people are not getting enough flavanols in their diets to protect heart health. The researchers note that some fruits and vegetables are higher in flavanols than others. This doesn’t mean you shouldn’t eat the lower-level ones, but it may mean you want to eat more of the higher-level ones, especially if you’re concerned about cardiovascular disease risks. “Flavanols can significantly reduce the risk of dying from cardiovascular disease, but only if you consume enough of them,” Javier Ottaviani, PhD, director of the Core Laboratory of Mars Edge, part of Mars Inc, and lead author of the study, said in a press statement. “Most people assume that eating plenty of fruit and vegetables covers this, but what this research shows is that the specific choices you make matter far more than the total amount. Including a handful of blackberries, a whole apple, or having a cup of green tea alongside your meal could make a real difference to how much of these beneficial compound