Eating Fruits and Vegetables Prevent Premature Death from Cardiovascular Diseases, Study Suggests

Studies show that American adults do not eat enough fruits and vegetables, which contributes to poor health. Now, new research reveals that low consumption of these foods increases the risk of premature death due to cardiovascular diseases.

ZME Science reported that the study's preliminary results show that inadequate fruits and vegetables account for millions of deaths every year and that one in seven cardiovascular deaths is linked to not eating enough fruits, while one in 12 cardiovascular deaths is because of not eating enough vegetables.

Effect of Low Fruits and Vegetable Intake on Heart Health

The study was presented during the Nutrition 2019 event, the American Society for Nutrition's annual meeting held on June 8-11, 2019. The team estimated the national average intake of 113 countries worldwide, which accounts for 82% of the world's population, and factored in data on causes of death in every country and cardiovascular risk linked to fruit and vegetable intake.

The results are a little disparaging because although some choose not to eat fruits and vegetables, billions of people may not have access to these foods.

The team reports that in 2010, around 1.8 million cardiovascular deaths were linked to low fruit intake. About 1.3 million deaths were from stroke, and 520,000 were from coronary heart disease.

Moreover, around 1 million deaths are due to inadequate vegetable intake, wherein 200,000 are from stroke, and more than 800,000 are from coronary heart disease. Researchers noted that the impact was more critical in countries with a low average intake of both fruits and vegetables.

The team concluded that the adverse effects of low fruit intake are double that of low vegetable consumption. They recommend eating more of these foods for a better health outcome.

Fruits and Vegetables Consumption Reduce Premature Death Risk

Fruits and vegetables are good sources of nutrients, such as potassium, fiber, and magnesium, as well as antioxidants and phenolics that reduce blood pressure and cholesterol. The study's authors said that it improves diversity and overall health of the gut microbiome, prevents obesity, and lowers the risk of cardiovascular diseases.

According to dietary guidelines and previous studies, researchers say that the optimal fruit intake is 300 grams per day or roughly two apples a day, and the optimal intake is 400 grams per day, including legumes.

A 2021 study also reported eating fruits and vegetables at least five servings per day significantly reduces the mortality rate by about 13% than eating only two servings per day. Beyond five servings of fruits and vegetables is not associated with reduced mortality risk.

According to the National Institutes of Health (NIH), the consumption of fruits and vegetables showed similar relationships to mortality. The lowest risk was at least two servings per day of fruit and three servings per day of vegetables. However, American adults only have one serving of fruit and 1.5 servings of vegetables per day on average.

Researchers said that the study was just observational. They examined the relationship between diet and mortality. That means the result does not offer a causal effect between the consumption of fruits and vegetables to the risk of mortality. But the findings add evidence to support existing recommended servings of fruits and vegetables.

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