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New research suggests that for heart protection what you eat may matter as much as how much. Scientists now say the classic “five a day” message is useful, but the specific fruits, vegetables and plant drinks you choose could determine whether you gain the full cardiovascular benefit.
Flavanols: the plant compounds linked to heart protection
Flavanols are plant antioxidants found in many fruits, vegetables and legumes. They affect blood vessel function and inflammation. Over time, these effects can reduce heart disease risk.
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Previous trials linked a daily flavanol intake near 500 milligrams with measurable heart benefits. The large COSMOS randomized trial, for example, reported lower deaths from cardiovascular disease when people reached that level of intake.
That 500 mg benchmark is now a reference point in research investigating whether typical diets supply enough of these compounds.
What the new study examined and why it matters
A team from the University of Reading, Harvard Medical School, UC Davis and industry partners reviewed diet records and biomarkers for more than 30,000 adults in the US and UK.
They estimated each person’s flavanol intake and compared it to the 500 mg/day level linked to cardiovascular benefits in earlier work. The analysis was published in the journal Food & Function.
The key finding: meeting the general fruit and vegetable target did not guarantee enough flavanols. Fewer than one in four people who ate the recommended amounts reached the 500 mg threshold.
This study evaluated estimated intake rather than direct heart outcomes. Still, the results raise questions about whether current public guidance yields optimal protection from these plant compounds.
How scientists estimated flavanol intake
The researchers combined dietary surveys with biomarker data. Biomarkers provide a snapshot of compounds or their metabolites in the body.
- Diet records were used to calculate typical servings and likely flavanol content.
- Biomarker measurements helped validate those estimates.
- Comparisons were made against the 500 mg/day level observed in clinical trials.
Because the study relied on estimated consumption, the team suggested that explicit dietary guidelines for flavanols could be needed to raise intake levels reliably.
Top foods high in flavanols you can add today
Certain fruits, beans and plant beverages concentrate flavanols per portion. Choosing these items makes it easier to reach the protective range.
- Plums
- Cranberries
- Blackberries
- Green tea
- Broad beans
- Cherries
- Apples with skin
- Strawberries
- Blueberries
- Pinto beans
Simple swaps can add flavanols: replace a sugary snack with a handful of blackberries, drink green tea instead of soda, or leave apple skins on when possible.
Practical meal ideas to boost your flavanol intake
- Start breakfast with blueberries and a whole apple plus a cup of green tea.
- Add blackberries or plums to yogurt or porridge.
- Choose broad beans or pinto beans in salads and stews.
- Snack on cherries or cranberries (fresh or dried without excess sugar).
- Pair fruit servings with a cup of green tea to support absorption.
Small changes to which foods you pick can raise flavanol intake more than simply increasing volume.
What this means for dietary advice and future research
Experts behind the analysis argue that the classic “five a day” slogan remains sound. But they warn that not all fruit and vegetable choices are equivalent for flavanol intake.
They call for more precise guidance that factors in phytochemicals as well as vitamins and minerals. That could help people aim for compound-specific targets linked to lower heart risk.
Lead researchers noted that increasing flavanol intake depends on choice, not only quantity. Selecting high-flavanol items could be a practical public health strategy while researchers test whether formal intake recommendations improve outcomes.
Voices from the study team
Investigators emphasized that dietary patterns rich in plants are beneficial. Yet they also stressed that specific plant foods matter when targeting flavanols for heart health.
One scientist described the finding like this: eating plenty of fruit and vegetables is helpful, but the precise mix determines how much of these protective compounds you actually consume.
