Do fruits and vegetables improve heart health?

This review looked at the relationship between fruits, vegetables, and heart disease. It found that both fruits and vegetables were related to lower rates of heart disease, heart attack, and stroke.

Fruits and vegetables have been considered a cornerstone of a heart-healthy diet for decades. These foods are high in fiber, which promotes a healthy weight and can lower cholesterol. They also contain phytonutrients and antioxidants which may reduce problematic inflammation. Fruit and vegetables are also considered to be beneficial for coronary heart disease (CHD), in which the arteries feeding blood to the heart are clogged.

However, some health policy experts have questioned the role of sugar in fruits. Canned fruits, tropical fruits, and fruit juice are all high in sugar. Sugar, in turn, is related to weight gain. It is unclear whether fruits, as well as vegetables, should be emphasized in a heart-healthy diet.

This review paper combined the results of 81 studies of 4,031,896 people. The studies used surveys or interviews to record the participants’ diets, including specific fruits and vegetables. 125,112 heart attacks, strokes, or other cardiovascular events occurred. The average participant was 55 years old, and they were followed for an average of 11 years.

7 or more servings of fruit and vegetable were considered the highest category. People who ate the highest number had a significantly lower risk of CHD (12% lower), stroke (18% lower), and death due to cardiovascular disease (11% lower) than those who ate the fewest. Fruits specifically also had a benefit, with those who ate the most having a 12% lower risk of CHD and 12% lower risk of death due to cardiovascular disease. Most of the studies adjusted for other factors such as age, smoking, and diabetes.

Green leafy vegetables were found to be the most beneficial, with one daily serving leading to a 12% to 18% reduced risk of CHD, cardiovascular disease, and stroke. Allium (such as onions and garlic), carrots, and cruciferous vegetables (such as cauliflower or cabbage) were also considered beneficial. Citrus fruits, apples, and 100% fruit juice were the most beneficial fruits tested.

This study found that the daily consumption of both fruits and vegetables reduce the risk of CHD and stroke.

Most of the studies did not look at tropical fruits such as pineapple and papaya.

Include a variety of fruits and vegetables in your daily diet, and discuss your diet with your doctor or nutritionist.