Eat these specific everyday fruits to slash your risk of heart disease

Eat these specific everyday fruits to slash your risk of heart disease Eating fruit as part of a healthy balanced diet is important - but some varieties offer far more health benefits than others. So what should you be reaching for in the fruit bowl? We all know the importance of eating a healthy diet - and that includes eating plenty of fruit. But which items actually give the best bang for their buck? While hitting your five-a-day is a key part of a rounded diet, a new study reveals that some fruits offer significantly more nutritional value than others. Health experts recommend consuming at least five portions of a variety of fruit and vegetables every day. According to the NHS, a single adult portion translates to: - Small fruits (2 or more items): 2 plums, 2 satsumas, 2 kiwi fruits, 3 apricots, 7 strawberries, or 14 cherries. - Medium fruits (1 item): 1 apple, 1 banana, 1 pear, 1 orange, or 1 nectarine. - Large fruits (1 slice): Half a grapefruit, a 5cm slice of melon, a large slice of pineapple, or 2 slices of mango. However, a major study involving scientists from the University of Reading, Harvard Medical School, the University of California Davis, and Mars has confirmed that not all portions are created equal when it comes to heart health. The secret weapon? Flavanols. Flavanols are natural compounds, which help neutralise harmful free radicals in the body and are widely recognised for boosting cardiovascular and cognitive health. The study, which tracked the diets of more than 30,000 participants across the UK and United States, found fewer than one in five people consume enough flavanols to actively reduce their risk of heart disease - even those who regularly hit their five-a-day target. "Most people assume that eating plenty of fruit and vegetables covers this", said Dr Javier Ottaviani, the paper's lead author. "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 compounds you actually consume and absorb from the diet." So which foods should we be reaching for? The foods with the highest flavanol content per portion are: - Plums (500g, roughly one punnet): approximately 450mg of flavanols - Cranberries (250g, roughly one punnet): approximately 300mg of flavanols - Blackberries (200g, roughly one punnet): approximately 250mg of flavanols - Green tea (one 250ml cup): approximately 200mg of flavanols - Broad beans/fava beans (80g, a small handful): approximately 140mg of flavanols - Cherries (400g, roughly one punnet): approximately 130mg of flavanols - Apples with skin (200g, one medium apple): approximately 110mg of flavanols - Strawberries (200g, roughly one punnet): approximately 90mg of flavanols - Blueberries (150g, roughly one punnet): approximately 80mg of flavanols - Pinto beans (40g, two tablespoons dry): approximately 70mg of flavanols Professor Gunter Kuhnle of the University of Reading said: "Five-a-day is the right message, but we may need to think more carefully about which five. Different fruits and vegetables offer very different nutritional benefits beyond vitamins and minerals, and as our understanding of these compounds grows, there is a real opportunity to make dietary guidance more specific and more effective. This research is a step towards understanding what that might look like in practice." Of course, all fruits provide major health benefits and are a key part of a healthy and balanced diet. But, flavanols aside, some have more to offer than others. Let's take a closer look... Blueberries When it comes to fruit, blueberries can't be beat. They are jam packed with vitamin C, fibre and antioxidants - especially anthocyanins, a purple pigment that gives the berries their deep colour. The little powerhouses promote heart health, regulate blood sugar, and may enhance brain function and exercise recovery - all while remaining incredibly low in calories. One study has shown that people who ate 200g of blueberries two hours before a test achieved better scores, while another linked 180g of blueberries with better memory, accuracy and concentration. Of course, blueberries can be expensive so rather than buying fresh, consider frozen. Frozen berries often contain more nutrients because they are typically frozen within hours of being picked. Their fresh counterparts, meanwhile, can take days to arrive in the shops, by which time their nutrients can begin to deplete. Raspberries Raspberries are packed with nutrients that can reduce inflammation and prevent chronic diseases. They are packed with vitamin C and potent antioxidants - but their main health benefits stem from their incredibly high fibre content. Fibre is crucial for a healthy digestive system, keeps you feeling full, promotes regular bowel movements, and nourishes healthy gut bacteria. The antioxidants, meanwhile, help combat oxidative stress, which is linked to inflammation, ageing and chronic disease, like cancer and heart disease. Just like blueberries, consider buying frozen - not least because raspberries are highly perishable and can quickly turn mouldy. Strawberries A summer staple, strawberries are a nutritional powerhouse that offer a wide array of health benefits. A single 100-gram serving (about 8 medium berries) contains just 33 calories but provides more than your daily recommended intake of vitamin C, which helps with collagen production, and immune defence. Strawberries are also rich in anthocyanins and polyphenols. These antioxidants help lower "bad" (LDL) cholesterol and regulate blood pressure, reducing your risk of heart disease and strokes. Furthermore, regular consumption of strawberries is associated with better cognitive preservation and a lower risk of age-related brain conditions. Plums Plums are highly nutritious, low-calorie fruits that are packed with antioxidants, fibre, vitamins (A, C, and K), and minerals like potassium. They support overall health by aiding digestion, reducing chronic disease risks, and boosting heart and bone health. Furthermore, consuming plums and prunes is linked to better bone health and density, and are excellent for gut health. Cranberries Cranberries are antioxidant-rich superfoods packed with Vitamin C, E, K, and are famous for preventing urinary tract infections (UTIs) by stopping bacteria from adhering to the bladder walls. They also support heart health, digestive wellness, and oral hygiene by preventing plaque from forming and lowering the amount of acid in your mouth, which can protect against cavities and gum disease. Blackberries Blackberries have a high fibre content compared to many other fruits, which can help prevent common digestive issues like constipation and bloating, and which works as a prebiotic to nourish healthy gut bacteria. They are also loaded with polyphenols, particularly anthocyanins, which give the berries their deep purple colour. Research has shown that anthocyanins increase blood flow to the brain, and can actively reduce brain inflammation linked to age-related cognitive decline. Studies suggest this protection helps defend against Alzheimer's and Parkinson's diseases. Kiwis Kiwis are exceptionally rich in vitamin C and E; one single kiwi offers 47mg of vitamin C, surpassing the 40mg recommended daily intake, and offers around 10% of our vitamin E intake. Green kiwis also contain a unique natural enzyme called actinidin that helps break down proteins and supports efficient digestion, and they have a high potassium and low sodium profile, which can help regulate blood pressure. To get the maximum benefits kiwis have to offer, eat whole - including the skin. Oranges One orange provides over 90% of your daily vitamin C, making them an excellent choice for protecting our immune system and skin health. And since they are rich in antioxidants and flavonoids like hesperidin, oranges also help reduce inflammation and can lower cholesterol and blood pressure. However, oranges are very acidic, which can wear down the enamel on our teeth. “It’s best to consume them as part of a meal,” Nichola Ludlam-Raine, a registered dietitian and the author of How Not to Eat Ultra-Processed, told the Telegraph. For example, eat cheese, vegetables or bread after an orange to reduce the amount of acid in your mouth. Apples A perfect on-the-go snack, apples are packed with soluble fibre (pectin), essential antioxidants (like quercetin), and vitamin C. Together, these nutrients help to stabilise blood sugar, lower LDL (bad) cholesterol, and feed healthy gut bacteria to reduce chronic inflammation. They also contain vitamin C and various antioxidants which help to sustain a healthy immune system. Like oranges, they do have a moderately high sugar content, however, and consuming them in large quantities - especially in juice form - can impact blood sugar levels. It's recommended to have a maximum of around 150ml of fresh fruit juice a day. Instead, try to eat them as part of a snack, perhaps paired with a handful of nuts, to help slow down the release of sugars. Pears Pears are highly nutritious, low-calorie fruits loaded with dietary fibre, vitamin C, potassium, and antioxidants. A medium pear (around 102 calories) provides approximately 6 grams of fibre, covering about 20% of your daily needs, and they are high in pectin which feeds healthy gut bacteria. Pears also contain procyanidins and quercetin, antioxidants that can decrease heart tissue stiffness, reduce inflammation, lower LDL ("bad") cholesterol, and regulate blood pressure. They can also help with weight loss; being water-dense (about 85% water) and rich in fibre, pears keep you feeling full for longer. They are high in natural sugars, however, so moderation is key. For maximum nutritional value and fibre intake, it is recommended to eat pears with the skin on. Peaches Peaches are full of antioxidants and can help improve heart health, aid digestion, and protect your skin. They are also loaded with polyphenols and carotenoids, which combat cell-damaging free radicals linked to oxidative stress and diseases like cancer. And research has shown that peaches may help reduce allergy symptoms by preventing the release of histamines. But, as Ludlam-Raine notes, they are high in sorbitol and fructose, which are short-chain carbohydrates that are poorly absorbed in the small intestine. As a result, they can contribute to bloating and discomfort in sensitive individuals with IBS. Cherries Cherries are high in antioxidants and get their rich colour from anthocyanins and polyphenols, which help fight free radicals and reduce oxidative stress linked to chronic diseases like cancer and diabetes. They also promote better sleep since they contain melatonin, tryptophan, and serotonin, which regulate your sleep-wake cycle and aid more restful slumber. Potassium and fibre help regulate blood pressure, balance fluid levels, and manage cholesterol, and cherries also boast strong anti-inflammatory properties that can help manage joint discomfort and alleviate symptoms of arthritis. Again, they are high in natural sugar, so it’s important to consume in moderation. Grapefruit Half of a medium-sized grapefruit provides a significant portion of your daily vitamin C, and also contains vitamin A, which protects against inflammation and infections. Its potassium content can help lower blood pressure by relaxing blood vessel walls, and since it is also rich in fibre, grapefruit are known to support healthier cholesterol levels. It's long been considered a diet food; grapefruit is high in water and fibre, which helps promote a feeling of fullness and therefore can reduce your overall calorie intake. However, you must avoid grapefruit - and their juices - while taking certain statins. They contain compounds that block the liver enzyme CYP3A4, which is responsible for breaking down certain statins. When consumed, your body absorbs a much higher dose of the medication than intended, increasing your risk of liver damage and severe muscle pain, according to Harvard Health. It doesn't affect all statins, so it's important to review your specific medication and diet with your doctor or pharmacist. Mangoes Mangoes help support a healthy immune system, improve skin and hair health, and aid digestion. They are packed with vitamins A, C, and E, potassium, and antioxidants, and also improve eye health, since they are rich in beta-carotene, lutein, and zeaxanthin, which help protect the retina, reduce glare discomfort, and support overall vision. While incredibly healthy, mangoes are naturally very sweet and contain more sugar than many other fruits. Portion control is therefore key, especially for those with diabetes. Grapes Quick and easy to eat on the go, grapes are a highly nutritious, antioxidant-rich snack that support heart health, digestion, and hydration. The red and purple varieties, in particular, contain powerful antioxidants like resveratrol, which helps reduce inflammation and supports cardiovascular health, and they are also an excellent source of vitamins K and C, as well as potassium and fibre. However, they are high in natural sugars and calories, which can lead to blood sugar spikes or weight gain if overeaten. A standard 1-cup serving (about 150 grams) contains roughly 15 to 23 grams of sugar. Whole grapes can also pose a serious choking hazard for young children. Bananas A banana is a highly nutritious, convenient fruit that is packed full of potassium, fibre, and vitamins. A medium banana provides roughly 10% of your daily needs for potassium and vitamin C, alongside heart-healthy fibre. And they are a brilliant fat-free source of quickly digestible carbohydrates, making them ideal for pre- or post-workout energy. But compared to other fruits (like berries or melons), bananas are higher in calories and natural sugars, which can lead to weight gain if eaten in excess. Overripe bananas can contain even more, as the starch in the fruit is converted to sugar as they brown. Pineapple Pineapple is packed with essential vitamins, antioxidants, and bromelain - a unique digestive enzyme that has anti-inflammatory and antibacterial properties and which helps break down proteins and ease bloating. One cup provides a large portion of your daily recommended intake of vitamin C (for immunity) and manganese (for bone health) and it is antioxidant-rich to help protect your cells against oxidative stress and chronic disease. However, because they are highly acidic, pineapples can trigger heartburn or acid reflux, while the blood-thinning effects of bromelain may increase the risk of bleeding for those already taking blood-thinning medications. They are also high in natural sugars, around 8g per serving. Melon Melons are composed of about 90% water, making them highly effective for quenching thirst and providing excellent hydration. They contain essential vitamins like Vitamin C for immune support, Vitamin A for eye health, and powerful antioxidants like lycopene, while nutrients like potassium and citrulline can help relax blood vessels, regulate blood pressure, and improve cholesterol levels. But they are low in fibre compared to other fruits, and they also contain a moderate amount of natural sugar, with 5.7g per serving. People with compromised kidney function should monitor their intake, as the high potassium content in certain melons can overtax the kidneys.