Healthy diet may still fall short if you're missing this key heart-friendly nutrient

Simply eating enough fruits and vegetables may not guarantee optimal heart health. New research suggests that the specific produce you choose matters just as much as the quantity, especially when it comes to flavanols — naturally occurring compounds linked to cardiovascular protection.

A large international study led by researchers from the University of Reading, Harvard Medical School, University of California, Davis, and Mars, Inc. found that fewer than one in five people consume enough flavanols to achieve measurable heart-health benefits.

The study, published in the journal Food & Function, analyzed dietary data and biomarker measurements from more than 30,000 participants in the United Kingdom and the United States. Researchers discovered that even many people who met the recommended daily intake of five servings of fruits and vegetables still failed to reach beneficial flavanol levels.

According to lead author Dr. Javier Ottaviani, flavanols have been associated with a lower risk of death from cardiovascular disease, but only when consumed in sufficient amounts. The findings indicate that the nutritional value of fruits and vegetables varies considerably, making food selection an important factor.

Researchers identified several foods particularly rich in flavanols, including blackberries, plums, apples, cherries, broad beans, strawberries, blueberries, cranberries, pinto beans, and green tea. Adding these foods to a daily diet could substantially increase flavanol intake and potentially support cardiovascular health.

Previous studies, including the large-scale COSMOS clinical trial, suggested that consuming around 500 milligrams of flavanols per day can significantly reduce the risk of heart disease-related death. However, the new analysis indicates that most people remain well below that threshold.

The authors say the findings may prompt a reassessment of dietary guidelines. While recommendations such as eating five portions of fruits and vegetables daily remain important, future nutrition advice could place greater emphasis on selecting produce that provides higher levels of beneficial compounds like flavanols.

Researchers stress that a healthy diet still depends on consuming a variety of fruits and vegetables, but choosing flavanol-rich options may offer additional protection for heart health.

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