People are often told to eat more fruits and vegetables if they want to stay healthy. The advice sounds simple and easy to follow.
But scientists now say that not all fruits and vegetables provide the same health benefits. A new study suggests that many people may be missing an important group of natural compounds that could help keep the heart healthy.
The research was carried out by an international team of scientists from the University of Reading, Harvard Medical School, the University of California Davis, and Mars, Inc. Their findings were published on June 8, 2026, in the journal Food and Function.
The team studied dietary information from more than 30,000 adults living in the United States and the United Kingdom.
The scientists focused on compounds called flavanols. Flavanols are found naturally in a number of plant foods and drinks. They are especially abundant in foods such as blueberries, blackberries, plums, cherries, apples, broad beans, and green tea.
Over the years, research has suggested that flavanols may improve blood vessel function, support healthy circulation, and reduce the risk of cardiovascular disease.
Cardiovascular disease is a broad term that includes conditions such as heart attacks, strokes, and heart failure. It is responsible for millions of deaths every year.
Because heart disease is so common, scientists are constantly searching for simple lifestyle habits that may lower risk. Diet is one of the most important factors because it affects blood pressure, cholesterol levels, blood sugar control, and body weight.
The new study found that most people are consuming surprisingly low amounts of flavanols. Fewer than 20 percent of participants reached the intake level that has previously been linked to heart health benefits.
What made the findings even more interesting was that many people who were already following general healthy eating advice still did not consume enough flavanols.
This suggests that counting servings of fruits and vegetables may not tell the whole story. For example, two people might each eat five servings a day, but one person may consume far more flavanols depending on the specific foods they choose. A serving of blackberries or a cup of green tea may provide much higher amounts of flavanols than some other healthy foods.
Earlier studies, including the COSMOS trial, showed that consuming about 500 milligrams of flavanols a day was associated with a lower risk of dying from heart disease. The latest research indicates that most people are falling well below that amount.
The findings could eventually influence dietary guidelines. Public health recommendations currently focus mainly on eating more fruits and vegetables in general.
The new research suggests that future advice might also highlight foods that are particularly rich in beneficial compounds. This approach could help people make food choices that provide even greater health benefits.
The study is important because it examined a very large number of people and used biomarker measurements to estimate flavanol intake more accurately. However, it still has limitations. The research does not prove that eating flavanol-rich foods directly prevents heart disease. Instead, it shows a strong link that deserves further study.
Nevertheless, the findings offer a practical message. Small dietary changes, such as enjoying berries, eating apples with the skin, adding broad beans to meals, or drinking green tea, may help people increase their intake of these natural compounds.
Together with regular exercise, avoiding smoking, and maintaining a balanced diet, these choices could become another simple way to support long-term heart health.
If you care about heart disease, please read studies that herbal supplements could harm your heart rhythm, and how eating eggs can help reduce heart disease risk.
For more health information, please see recent studies that apple juice could benefit your heart health, and results showing yogurt may help lower the death risks in heart disease.
Source: University of Reading
