If an apple a day keeps the doctor away, berries might be even better.
A recent study in the U.S. and the U.K. discovered that women who ate at least three servings of blueberries and strawberries per week had fewer heart attacks.
It seems blueberries and strawberries contain high levels of compounds that have cardiovascular benefits.
The research, published in Circulation: Journal of the American Heart Association, indicated that women who ate three or more servings of blueberries and strawberries per week might reduce their risk of a heart attack by as much as one-third, researchers
Blueberries and strawberries contain high levels of naturally occurring compounds called dietary flavonoids, also found in grapes and wine, blackberries, eggplant and other fruits and vegetables.
A specific sub-class of flavonoids, called anthocyanins, may help dilate arteries, counter the buildup of plaque and provide other cardiovascular benefits, according to the study.
“Blueberries and strawberries can easily be incorporated into what women eat every week,” Dr. Eric Rimm, senior author and Associate Professor of Nutrition and Epidemiology at the Harvard School of Public Health, said in a statement. “This simple dietary change could have a significant impact on prevention efforts.”
Blueberries and strawberries were part of this analysis simply because they are the most-eaten berries in the U.S. It’s possible that other foods could produce the same results, researchers said.
Scientists from the Harvard School of Public Health in the U.S. and the University of East Anglia in the U.K. conducted a prospective study among 93,600 women ages 25 to 42 who were registered with the Nurses’ Health Study II. The women completed questionnaires about their diet every four years for 18 years.
During the study, 405 heart attacks occurred. Women who ate the most blueberries and strawberries had a 32 percent reduction in their risk of heart attack compared to women who ate the berries once a month or less – even in women who otherwise ate a diet rich in other fruits and vegetables.
“We have shown that even at an early age, eating more of these fruits may reduce risk of a heart attack later in life,” Dr. Aedín Cassidy, lead author and head of the Department of Nutrition at Norwich Medical School of the University of East Anglia, said in a statement.
The findings were independent of other risk factors, such as age, high blood pressure, family history of heart attack, body mass, exercise, smoking, caffeine or alcohol intake.
The American Heart Association recommends eating berries as part of an overall balanced diet that also includes other fruits, vegetables and whole-grain products as the best way to get the right amounts of nutrients.
