Study: Choosing the right types of food may be more important than quantity for health

While most dietary advice emphasizes consuming a high quantity of fruits and vegetables for heart health, a new study suggests that the specific types of produce selected might play a more significant role. The research, a collaboration between the University of Reading in the UK and Harvard Medical School and the University of California, Davis in the US, indicates that many individuals fall short of consuming adequate levels of flavanols, plant compounds known to benefit cardiovascular health.

The study, published in the journal *Food & Function*, analyzed biomarker and dietary data from over 30,000 participants in the UK and US. Unlike previous research that relied solely on food questionnaires, this study measured biomarkers to more objectively assess flavanol intake. The findings revealed that fewer than one-fifth of participants met the previously established threshold for significant cardiovascular benefits, which is around 500 milligrams of flavanols daily.

Researchers noted that even adherence to general healthy eating guidelines, such as those from the UK's National Health Service, often does not lead to sufficient flavanol consumption. The study underscores that flavanols are crucial for reducing the risk of death from cardiovascular diseases, but achieving this benefit hinges on adequate intake. The common assumption that simply eating more fruits and vegetables suffices is challenged, with the research pointing to the importance of specific food choices over sheer volume.

To illustrate, the study highlighted foods rich in flavanols: a box of plums (500g) contains approximately 450mg, a box of cranberries (250g) about 300mg, a cup of green tea (250ml) around 200mg, and a box of cherries (400g) roughly 130mg. The researchers suggest that dietary guidance could be more effective if it not only considers the total amount of fruits and vegetables consumed but also specifies particular food types. They added that different fruits and vegetables offer distinct nutritional benefits beyond basic vitamins and minerals.