Numerous studies have shown that people in countries with a plentiful intake of fruit and vegetables experience less heart disease. Fruit and vegetable intake in the UK averages about 200g a day compared to the Mediterranean average of 600-700g a day. Studies suggest that simply eating at least five portions of fruit and vegetables a day could reduce the number of deaths from heart disease by as much as 20-30 per cent.
Fruit and vegetables help keep the body’s levels of sodium and potassium in balance, an important factor in controlling blood pressure, which is a risk factor for heart disease. Fruit and vegetables also contain a number of ingredients that actively protect the arteries against damage. As yet scientists do not know exactly what all these are. Some of the strongest candidates are nutrients known as anti-oxidants, which counteract the effects of free radicals, the harmful molecules involved in the oxidation of LDL cholesterol. In particular, vitamins C, E and beta-carotene, which is made into vitamin A in the body, are thought to be important to protect the heart. Collectively, these are known as the ACE vitamins.
Vitamin C also works in conjunction with another protective nutrient, folic acid, which is a member of the B vitamin group found in green leafy vegetables, offal, eggs and wholegrain cereals.
As well as these known protective vitamins a lot of research is being carried out into other ingredients and compounds known as photochemical. A group of compounds called falconoid, of which there are around 6000 found in a wide range of vegetables and vegetable-based products such as tea and red wine, may be especially important.
There are many ways to increase your fruit and vegetable intake. Experiment with vegetarian dishes. Slice some fresh fruit over your breakfast cereal or have a fresh fruit salad for breakfast. Check out exotic fruit and veg at the supermarket for variety.
