Are all fruits and vegetables good for heart health?

Fruits and vegetables are an important part of our diet. They provide nutrients and fibre, and many contain additional compounds (known as bioactives) that can improve health. But not all foods are created equal – with big differences in the amount of bioactives we get from cabbages, carrots, pulses and peppers.

The well-known “five-a-day” campaign forms the basis of current dietary recommendations for fruit and vegetable consumption. The campaign focuses mainly on reminding people to consume at least five portions of fruits or vegetables each day.

This is a sensible approach, because it’s always better to eat some fruits and vegetables instead of none. But could we do better? Could choosing fruits and vegetables more carefully help us to get important bioactives from our foods?

My latest research suggests this is the case. We found that following current dietary recommendations might not be good enough when it comes to getting these important, health-boosting bioactive compounds from fruits and veggies. This could have particularly important implications for heart health.

In the study my colleagues and I conducted, we specifically investigated flavanols. This group of bioactive compounds are found in many plant-based foods, including tea, apples and berries.

Flavanols have been shown to reduce the risk of heart disease. About 500mg of flavanols per day are enough for...

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