Fewer than one in five people get enough heart-healthy flavanols in their daily diet, according to a new study – and even those who eat five portions of fruit and vegetables a day are often missing out. The research, published in the journal *Food and Function*, tracked the diets of 30,000 people from the US and UK, using biomarkers in participants' urine to monitor intake. It found that specific choices matter far more than total amount when it comes to absorbing these beneficial compounds.
Lead investigator Dr Javier Ottaviani said some simple food switches could “make a real difference”. He added: “Most people assume that eating plenty of fruit and vegetables covers this, but what this research shows is that the specific choices you make matter far more than the total amount.”
“Fewer than one in five people get enough flavanols daily, even those eating five-a-day, a new study finds.”
Eating blueberries, plums, blackberries, broad beans and cherries, washed down with green tea, is an ideal way to top up flavanol levels, the researchers said. These antioxidants, found in certain foods, can support heart health, circulation and blood vessel elasticity by reducing inflammation.
Investigator Prof Gunter Kuhnle, from the University of Reading, said while five-a-day was still the right message, we may need to think more carefully about which five. “Different fruits and vegetables offer very different nutritional benefits beyond vitamins and minerals,” he said. “As our understanding of these compounds grows, there is a real opportunity to make dietary guidance more specific and more effective.”
The NHS does not set a recommended daily flavanol level, but around 500mg a day seems to be beneficial for heart health, according to the US Academy of Nutrition and Dietetics. The researchers have been conducting flavanol studies with chocolate manufacturing giant Mars Inc, which is investigating cocoa flavanol supplements. The British Heart Foundation cautions that the actual amount of flavanols in commercial chocolate – and indeed other foods – varies a lot. Dark chocolate is often seen as a healthier choice than milk chocolate because it contains less sugar and more cocoa, which is a source of flavanols. Two or three squares of dark chocolate might contain between 22-73mg of flavanols, while a few chunks of milk chocolate will have 3-7mg.
Heart expert Prof Naveed Sattar, from the University of Glasgow, said although some small trials had shown some favourable effects on blood pressure, the… [the source text cuts off]. Other experts are more cautious, saying it is unclear if boosting flavanol levels would prevent heart problems.