Scientists have found that eating certain fruits, beans, and green tea can give your heart a natural boost. These foods contain flavanols, plant chemicals that help keep the heart strong.
A huge study involving researchers from the United Kingdom, the United States and a food company looked at the diets of more than 30,000 adults. They used blood tests to see how much flavanol each person was getting.
The results were surprising. Less than one‑in‑five people ate enough flavanols to see heart benefits. Even many who ate the recommended five servings of fruits and vegetables fell short.
Why Flavanols Matter
Earlier work, such as the COSMOS trial, showed that 500 mg of flavanols each day can lower the chance of dying from heart disease. The new research confirms that most people are far below that amount.
Top Flavanol Sources
Here are some easy choices that pack a lot of flavanols per serving:
- Plums (about one small box, 500 g) – ~450 mg
- Cranberries (one small box, 250 g) – ~300 mg
- Blackberries (one small box, 200 g) – ~250 mg
- Green tea (one cup, 250 ml) – ~200 mg
- Broad (fava) beans (a small handful, 80 g) – ~140 mg
- Cherries (one small box, 400 g) – ~130 mg
- Apples with skin (one medium, 200 g) – ~110 mg
- Strawberries (one small box, 200 g) – ~90 mg
- Blueberries (one small box, 150 g) – ~80 mg
- Pinto beans (dry, two tbsp, 40 g) – ~70 mg
Rethinking Food Guides
Experts say that telling people to eat “five‑a‑day” is useful, but we might need to be clearer about *which* five. Different fruits and veggies give different health perks beyond vitamins and minerals.
Choosing foods high in flavanols could make everyday eating more powerful for the heart. The study suggests that nutrition advice could be tweaked to highlight these special compounds.
In short, filling your plate with a mix of plums, berries, beans, and a cup of green tea can help you reach the flavanol levels that protect your heart.