A study presented this year at the ESC Congress in Barcelona, Spain, found that people who ate fruit every day had a 40 percent lower risk of heart disease and a 32 percent lower risk of death from all causes than those who did not. Furthermore, the more fruit they ate, the lower their risk of heart disease became. 5 Fruit can be an excellent source of antioxidants, vitamins, minerals, and other phytochemicals, many of which have anti-inflammatory effects that are good for cardiovascular health. For example, research published in the British Medical Journal (BMJ) 6 found that simply eating one apple a day can help prevent cardiovascular deaths in people over 50 to a similar degree as taking a statin daily.
I would like to caution against excessive fruit consumption, however, especially the sweet fruits that are so common today. Many of the most beneficial phytonutrients found in fruit actually taste bitter, sour, or astringent and are located in the skin and seeds. To satisfy modern palates, farmers have, over time, selectively bred the sweetest varieties, making fruit far less nutritious than it once was. Still, carefully chosen fruits—such as apples, blueberries, and organic cherries—can certainly be beneficial when eaten in moderation. Fruits contain varying levels of fructose, and you should avoid overconsumption of fructose to protect your heart . My recommendations regarding fruit (and fructose consumption) are as follows:Heart disease and hypertension
If you are insulin or leptin resistant (overweight, diabetic, hypertensive, or have high cholesterol), which includes about 80 percent of Americans, then it would be best for you to limit your fruit intake. As a general rule, I recommend limiting your fructose intake to a maximum of 15 grams per day from all sources, including whole fruits. You can find a chart of fructose levels in common fruits here .
