Of course you know that fruit is good for you, but new findings show it's even heart-healthier than everyone previously thought. Eating fruit every day can slash your risk of cardiovascular disease (CVD) by up to 40 percent, according to research presented at the European Society of Cardiology Congress.
The seven-year follow-up study tested almost half a million people in the China Kadoorie Biobank (a large open-ended health study) who had no history of CVD and hadn’t been treated for related issues. The researchers separated them into five groups based on their answers to a computerized questionnaire about how often they consumed fruit: never, monthly, one to three days per week, four to six days per week, and daily. The study authors also collected information about other lifestyle factors like smoking, alcohol intake, etc.
After seven years, researchers found that compared to those who never ate fruit, participants who had about 150 grams daily (about equal to a small apple) lessened their risk of CVD by up to 40 percent. Specifically, those who ate fruit every day had a 15 percent less chance of suffering from ischemic heart disease (a condition caused by narrow heart arteries, according to the American Stroke Association), a 25 percent less chance of having an ischemic stroke (caused by a blocked blood vessel) and a 40 percent less chance of undergoing a hemorrhagic stroke (the result of a burst blood vessel).
"Our data clearly show that eating fresh fruit can reduce the risk of cardiovascular disease," lead researcher Huaidong Du, M.D., said in a press release. "And not only that, the more fruit you eat, the more your CVD risk goes down."
Even better, researchers also found that those who ate fruit more often had lower blood pressure, which was separate from the fruit's impact on the risk of CVD.
The study authors were specifically interested in how this news can lessen Chinese citizens' risk of CVD, but it’s definitely applicable stateside, too. To get started reaping the benefits, here are some clutch tips on how to use bruised fruit (no need to toss it!), and a few genius ways to take your fruit game to a whole new level.
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