Consuming Fruit Lowers Risk of Cardiovascular Disease

fruit and cardiovascular

Consuming an apple a day can help keep yourself from cardiovascular disease. In fact, a seven-year study from China showed that we could cut the risk of cardiovascular disease by 40% by eating a piece of fruit every day.

Cardiovascular diseases such as stroke and ischemic heart disease are the leading cause of death in the United States and around the world. Compared to the United States where ischemic heart disease is the leading cause of cardiovascular death, stroke is the leading cause of cardiovascular death in China.

Benefits of Fruits for the Prevention of Cardiovascular Disease

Studies for seven years analyzing half a million participants in China Kadoorie Biobank who had no history of cardiovascular. During the 7 years of the study, it was found that 18% of participants ate fruit every day, while 6.3% never eat fruit (the average per day is 1.5 or 150 grams). Compared with those who never consume fruit, significantly, people who eat fruit every day had lower blood pressure and decreased cardiovascular risk by 25-40%.

In a separate analysis, the team found that those who eat fruit every day compared with those who never consumed fruit known to have a reduced risk of overall mortality by 32%. Dr. Huaidong Du from Oxford, UK explains, “Our data clearly show that eating fresh fruit may reduce the risk of cardiovascular disease, including ischemic heart disease and stroke (hemorrhagic stroke in particular). And not only that, the more fruit you eat, the more down the risk of cardiovascular disease. It shows that eating more fruits can be very beneficial to health than eating less fruit or not eating at all.”

Prevent Cardiovascular Disease

Along with reducing the intake amount of hydrogenated fats and sugars and increasing intake of omega-3 fatty acids, the fruit is also very instrumental in helping prevent cardiovascularly. In a study in 2009 found that eating 2-3 kiwifruit a day can significantly reduce the risk of heart disease by lowering LDL cholesterol (“bad” cholesterol) while raising levels of HDL (good cholesterol). The researchers believe this is due to the very high concentration of antioxidants.

Likewise, found in a study published in the journal of the American Heart Association, that the man who skips breakfast and eats a big meal at night have a higher risk for coronary artery disease. This is presumably due to some adverse metabolic effects.


It seems that the fruit can be a healthy natural way and easy to help reduce the risk of cardiovascular disease. The team from China Kadoorie Biobank study said, “Our results suggest that the fruit is very beneficial for healthy individuals in general as well as in patients with cardiovascular disease and hypertension. Consumption of fruit is an effective way to reduce cardiovascular risk and should not be simply regarded as “possibly useful.”


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