A study of more than 125,000 healthcare workers found that just one additional daily serving of fruit or vegetables lowered the risk of heart disease by 4%. Vegetables such as

• spinach
• kale
• broccoli

and fruits such as

• oranges
• grapefruits

offered the most protection, results show.

The data support a protective effect of greater consumption of fruits and vegetables, in particular green leafy vegetables and vitamin C-rich fruits and vegetables, against risk for coronary heart disease.

Coronary heart disease, which occurs when arteries that carry blood to the heart become blocked, is the leading cause of death in the US.

People who ate the most fruits and vegetables were older, had healthier lifestyles overall and smoked less. Still, the relationship between high fruit and vegetable intake and low risk of heart disease remained regardless of exercise or smoking habits and vitamin use.

Increased fruit and vegetable consumption was also found to protect people with type 2 diabetes against heart attack, a potential complication of the disease.

Fruits and vegetables contain myriad compounds that have been linked with improved health.

• Fiber
• potassium
• folate
• antioxidants

have all been shown to lower heart disease risk.

Annals of Internal Medicine June 19, 2001;134:1106-1114

Dr. Mercola's Comments:

No rocket science here for anyone who has even the most remote interest in nutrition. No mystery that vegetables would reduce heart disease. It probably provides the benefit directly through a corresponding decrease in grain intake. Additionally the increased folic acid intake will clearly lower homocysteine levels, which is a well established recent risk factor for heart disease. The amount of vegetables your body requires depends on your nutritional type. While we all need vegetables to stay healthy, the type and amount should be determined by what nutritional type you are. There is a basic test you can take to find out your metabolic type which is detailed in my new book, Total Health Program. Carbohydrate nutritional types need far more vegetables in their diet than protein nutritional types. One of the easiest ways to fulfill your vegetable intake is through regularly consuming vegetable juice. Related Articles: Greens, B12 May Lower Heart Disease And Cancer Risk Vitamin C Levels and Vegetables May Lower Stroke Risk Folic Acid May Reduce Cholesterol Heart Risk