Home Food Fresh fruits reduce the risk of cardiovascular diseases by a third

Fresh fruits reduce the risk of cardiovascular diseases by a third


In the last few decades, cardiovascular diseases hugely contributed to the deaths of many people regardless of their socio-economic condition, a worrying lifestyle trend.

Examples of fruits, in this case, are apples, peaches, tomatoes, watermelon, grapes, oranges, cherries among others: Photo / Courtesy

Cardiovascular diseases, according to World Health Organization, are medical conditions affecting the heart and the blood vessels of the body organs. The global health organization adds that some of the disorders include coronary disease, cerebrovascular and peripheral arterial diseases.

Cardiovascular diseases
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Others are deep vein thrombosis and pulmonary, rheumatic heart disease and congenital heart disease. Contributing factors such as obesity, smoking and alcohol consumption increase the risk of heart diseases. Furthermore, heart attack and stroke are common ones.

An estimated 17.7 million people died from CVDs in 2015, representing 31 percent of all global deaths. Of these deaths, an estimated 7.4 million were due to coronary heart disease and 6.7 million were due to stroke.

Going by a study, escaping heart attack or stroke can be made possible by consuming fresh and natural fruits and thus many people can live a healthy life with similar habits.

Glad tidings to those who frequent fresh fruits – consuming them alone or combine with their diet – such people, we are told have lower risk of cardiac sickness than those who have no interest or due to their carelessness, don’t consume them.


Examples of fruits, in this case, are apples, peaches, tomatoes, watermelon, grapes, oranges, cherries among others. Fortunately, most of these fruits are readily available and affordable. In Kenyan settings, most mama mbogas sell these at cheap price. You have no business in silently suffering when prevention is better than cure.

Drinking fresh fruits is a healthy living: Photo / Courtesy

Scientists at the University of Oxford, England concluded that 100g – just over half a cup – of fruit each day lowered a person’s risk of early death from heart attack or stroke by a third. An interesting study and by far hope-generating health research.


The findings come from a seven-year study focusing on half a million people living in China, where fresh fruit consumption is much lower than in the UK or US. Luckily, more Kenyans, mostly in major cities have advantages in accessing fruits than residents in locale locations.

“The association between fruit consumption and cardiovascular risk seems to be stronger in China, where many still eat little fruit, than in high-income countries where daily consumption of fruit is more common”, noted the study author, Dr Huaidong Du.

Researchers analyzed 500,000 adults from across 10 urban and rural localities in China, tracking their health for seven years through death records and electronic hospital records. Those people included in the study did not have a history of cardiovascular diseases or anti-hypertensive treatments (medication to lower high blood pressure), when they first joined the study.

The fruit has rich source of water, fibre and antioxidants: Photo / Courtesy

Fruits are rich sources of potassium, dietary fiber, antioxidants, and various other potentially active compounds, and contains little sodium or fat and relatively few calories.

The investigators found that fruit consumption – mainly apples or oranges – were strongly linked with many other factors, such as lowering blood pressure and lowering blood glucose.

Additionally, daily intake of 100gram of fresh fruits was associated with one-third less risk of heart disease. Researchers also noted that the findings was common in both genders – male and female.

“A recent Global Burden of Disease report put low fruit consumption as one of the leading causes of premature death in China”, observes Professor Liming Li, Chinese Academy of Medical Sciences, who is also the co-author.

Ultimately, taking fresh fruits not only reduce the risk of chronic diseases but also enhance protection of certain cancers, lessen the threats linked with obesity, diabetes, lower blood pressure and kidney stones.

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