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Scientists have long known about the benefits of flavanol, a type of antioxidant<\/a> found in foods and beverages such as apples, berries, tea, cocoa, and red wine. These compounds are best known for supporting cardiovascular health, and for good reason\u2014past research<\/a> has found that a daily flavanol supplement of 500 milligrams (mg) in healthy older adults was associated with a 27% reduction in heart disease-related deaths.<\/p>\n But a new study, published in Food and Function<\/a>, reveals that most Americans following current dietary guidelines aren\u2019t getting 500 mg of flavanol a day.<\/p>\n Below, dietitians and a cardiologist explain why that is and share how you can adjust your meals to include more antioxidants for heart health.<\/p>\n Meet the Experts:<\/strong> Bharat Sangani, M.D.<\/a>, internal medicine cardiologist in Gulfport, Mississippi, and Dallas, Texas; Lauren Manaker, R.D<\/a>., registered dietitian, nutritionist, and MegaFood partner; Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., preventive cardiology dietitian at EntirelyNourished.com<\/a>.<\/p>\n What did the study find?<\/p>\n Researchers drew on data collected for two large-scale studies (COSMOS, conducted in the U.S., and EPIC Norfolk, conducted in the U.K.), analyzing urine samples collected from some 30,000 participants to determine flavanol intake based on biomarkers. They then compared those figures to the participants\u2019 self-reported diets. Ultimately, the researchers found that 19.2% of COSMOS participants and 17.9% of EPIC participants\u2014or less than one in five people\u2014ingested the suggested 500 mg of flavanol per day. Even the participants with the healthiest overall diets were unlikely to meet the 500mg mark, revealing that following existing dietary recommendations does not guarantee that you\u2019ll get enough flavanol.<\/p>\n Additionally, the researchers ran computer simulations estimating flavanol intake from commonly consumed U.S. produce (such as bananas, apples, tomatoes, grapes, oranges, and carrots), and found it was indeed unlikely that consumers would get 500 mg of flavanol from fruits and vegetables alone.<\/p>\n \u201cNotably, the researchers chose biomarker thresholds designed to overestimate how many people hit the 500 mg target, so the real numbers are likely even lower than reported,\u201d says Lauren Manaker, R.D<\/a>., registered dietitian, nutritionist, and MegaFood partner.<\/p>\n \u201cThat\u2019s a real gap,\u201d says Bharat Sangani, M.D.<\/a>, an internal medicine cardiologist in Gulfport, Mississippi, and Dallas, Texas. While he cautions that \u201ca varied, colorful diet is still the foundation\u201d of good nutrition, Dr. Sangani believes \u201cthis study tells us flavanol-rich choices deserve a more deliberate spot in the larger mix.\u201d<\/p>\n At the moment, the United States Department of Agriculture (USDA) doesn\u2019t have a specific recommendation for dietary flavanols. The current guidelines<\/a> simply advise Americans to consume five combined servings of fruits and vegetables per day.<\/p>\n Still, more research may be needed before experts think about changing the recommendations. \u201cThe 500 mg target comes out of a supplement trial, not food,\u201d Dr. Sangani says. \u201cWhether you get the same effect eating your way there is still not fully answered. Bioavailability from whole foods versus a capsule isn\u2019t always equivalent.\u201d<\/p>\n How to eat more flavanols<\/p>\n Foods high in flavanol include pome fruits like apples (with the skin), stone fruits like plums, as well as cranberries, blackberries, cherries, and green tea, among others, Manaker says. Other options include pinto and fava beans and cocoa-derived products.<\/p>\n Upping your intake could be as simple as swapping your afternoon banana for an apple, or having a cup of green tea with meals.<\/p>\n The bottom line<\/p>\n Dr. Sangani says that while eating the recommended servings of fruits and vegetables is a \u201cgood baseline,\u201d the study underscores that meeting that threshold \u201cdoesn\u2019t automatically get you where you need to be for flavanol-related heart benefits.\u201d He adds, \u201cPeople should think less about quantity and more about variety. And if you have cardiovascular risk factors, always talk to your doctor about your current diet.\u201d<\/p>\n \u201cThe honest truth is that most people are not meeting their fruit and vegetable needs at all,\u201d says Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., preventive cardiology dietitian at EntirelyNourished.com<\/a>. \u201cWe need to prioritize that first, and then, within their fruit and vegetable intake, hone in on specific choices that provide cardiovascular phytonutrients and micronutrients in adequate amounts to support heart health.\u201d<\/p>\n