If you’re still struggling to get your daily dose of fruits and vegetables, this news might convince you to change up your diet habits: Medical News Bulletin article reveals that not eating fresh fruits and veggies can actually increase your risk of dying from heart problems.
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The findings were based on a 2019 study published in the journal American Society for Nutrition. After checking data from 2010, the researchers found that reduced fruit consumption causes around 520,000 coronary heart disease-related deaths and 1.3 million stroke deaths, while not eating enough vegetables leads to more than 800,000 coronary heart disease-related deaths and around 200,000 stroke deaths globally each year.
In the U.S., inadequate fruit intake was linked to 57,000 cardiovascular deaths, while not eating enough vegetables played a role in 82,000 deaths per year.
Observations from the study showed that the risks depend on eating habits. The highest relative rates of deaths linked to coronary heart disease were recorded in countries in Central Asia and Oceania, where vegetable consumption was lowest. Countries with the lowest fruit intake, mainly in South Asia, East Asia and Sub-Saharan Africa, had some of the highest risks of associated stroke deaths.
Study authors noted that more research may be needed on this, but don’t ignore these preliminary findings while you wait. Considering that nearly 48% of American adults are now struggling with cardiovascular problems, it’s good to know that fruits and vegetables, most of which are low in calories and loaded with nutrients, may help:
- Promote better heart health by helping manage blood pressure levels
- Enhance the well-being of gut bacteria in your digestive tract, improving overall digestive health
- Maintain a healthy weight
If you want to eat more foods that you’re sure will promote optimal heart function, choose fruits and vegetables abundant in magnesium and nitrates that convert into nitric oxide (NO). Brussels sprouts, kale, broccoli, avocados, papayas and tomatoes may help raise your body’s magnesium levels. Nitrate-rich sources you can include in your diet are rhubarb, cilantro, basil, arugula, beet greens and Swiss chard.
While your ideal fruit intake is 300 grams per day — equivalent to two small apples — make sure not to overdo it when it comes to fruits, especially if you’re struggling with insulin resistance. Aim for good low-fructose options like those in the citrus family.
Lastly, always purchase GMO-free and organically grown foods. If you can’t find them in your local supermarket, look for a farmers market, or perhaps even grow them at home if space permits. This way you know your produce won’t be tainted with herbicides or pesticide residues.