Including foods such as blueberries, plums, blackberries, broad beans, and cherries in your daily meals—especially when paired with green tea—can be an easy way to support cardiovascular health, according to recent research.
A large international study involving scientists from the University of Reading, Harvard Medical School, the University of California Davis, and Mars, Inc. found that most people do not consume enough flavanols, natural compounds linked to a lower risk of heart disease.
The researchers reported that fewer than 20 % of participants reached the flavanol intake level associated with heart‑health benefits. Even many individuals who ate the recommended five daily servings of fruits and vegetables fell short of that target.
Published on June 8, 2026, in the journal Food & Function, the study analyzed dietary data from more than 30,000 adults in the United Kingdom and the United States, using biomarker measurements to estimate flavanol consumption.
Most People Fall Short on Flavanols
Dr. Javier Ottaviani, the study’s lead author, explained: “Flavanols can markedly reduce the risk of dying from cardiovascular disease, but only when consumed in sufficient amounts. Most people assume that eating plenty of fruit and vegetables covers this, yet our research shows that specific choices matter far more than total quantity. Adding a handful of blackberries, a whole apple, or a cup of green tea to a meal can significantly increase the intake and absorption of these beneficial compounds.”
The findings suggest that simply increasing overall fruit and vegetable consumption may not be enough; the particular foods selected play a crucial role in determining flavanol intake.
Foods Highest in Heart‑Healthy Flavanols
Earlier research, including the COSMOS trial—the largest clinical study on flavanols—found that consuming 500 mg of flavanols daily significantly lowered the risk of death from heart disease. The new analysis indicates that most people remain well below that level, even when following standard healthy‑eating guidelines such as the NHS Eatwell Guide.
Researchers identified the following foods as among the richest dietary sources of flavanols per typical serving:
- Plums (500 g, about one punnet): ~450 mg flavanols
- Cranberries (250 g, about one punnet): ~300 mg flavanols
- Blackberries (200 g, about one punnet): ~250 mg flavanols
- Green tea (250 ml cup): ~200 mg flavanols
- Broad beans/fava beans (80 g, small handful): ~140 mg flavanols
- Cherries (400 g, about one punnet): ~130 mg flavanols
- Apples with skin (200 g, one medium apple): ~110 mg flavanols
- Strawberries (200 g, about one punnet): ~90 mg flavanols
- Blueberries (150 g, about one punnet): ~80 mg flavanols
- Pinto beans (40 g, two tablespoons dry): ~70 mg flavanols
Could Dietary Guidelines Be Improved?
The results also raise questions about whether current nutrition recommendations could better help people obtain beneficial compounds such as flavanols.
Professor Gunter Kuhnle of the University of Reading noted: “Five‑a‑day is the right message, but we may need to think more carefully about which five. Different fruits and vegetables provide very different nutritional benefits beyond vitamins and minerals. As our understanding of these compounds grows, there is an opportunity to make dietary guidance more specific and effective. This research is a step toward that goal.”
The researchers conclude that while a diet rich in fruits and vegetables remains essential, the specific types of produce chosen can have a significant impact on heart‑health outcomes.
