Wednesday Bubble: Women, Heart Disease & Diet

Posted by on Jan 14, 2013 in heart disease | 2 comments


Yes, it’s Monday and I’ve already posted today’s piece. However, nothing like bursting the ol’ Wednesday Bubble early. So, ladies, listen up! When it comes to heart disease, namely a heart attack, your diet matters. In fact, researchers report that eating three or more servings of blueberries or strawberries a week can cut the risk of heart attack by as much as a third.

Nevermind the early Wednesday Bubble; have I got your attention yet?!!

Aging is a risk factor for heart disease, a leading cause of death in women. Moreover, the reason that more and more women start to die from heart disease as they grow older appears to have everything to do with the ability of cells to repair and replenish circulation and not much at all to do with waning hormone levels. You can read about that here.┬áCholesterol levels and weight gain also play a role. As does diet, in particular, the incorporation of flavonoids — compounds that are ubiquitous in nature — and found in many plant-based foods including fruits, vegetables, tea and wine. Yet, of the 4,000 some odd flavonoids that exist, which are the most beneficial in heart disease?

To tease out this answer, researchers followed over 93,000 women enrolled in the Nurses Health Study II over a period of 18 years. During this time, the women, all of whom were between the ages of 25 and 42 at enrollment, completed questionnaires about their diets every four years. Their findings? Women who reported eating higher levels of a subclass of flavonoids known as ‘anthocyanins,” which are responsible for the red, purple and blue colours of many fruits and vegetables, had as much as a 32% reduction in the risk for heart attack. Indeed, for every 15 mg increase in dietary intake of anthocyanins, the relative risk of having a heart attack declined by 17%. Importantly, these results remained unchanged even when researchers factored in other plant-based food constituents (such as potassium or folate), total fruit and vegetable intake, as well as alcohol drinking, and the presence of high blood pressure and/or diabetes.

The researchers point out that anthocyanins are believed to dilate arteries, counter the buildup of plaque and inhibit other mechanisms that contribute to atherosclerosis. Understanding how they work to counter the risk of a heart attack is important because the mechanisms underlying heart attack in younger and middle aged women versus their older peers, are different.

Of note, blueberries and strawberries were part of the analysis because they are the most eaten berries in the U.S. That aside, it is possible that eating other foods that have high levels of anthocyanins could produce similar benefits.

Want to stave off your risk of a heart attack? Eat more berries every week. It’s an easy fix for what could be a huge problem and there’s no time like the present to start on the path to heart health.


(This study appears in the online version of Circulation, the Journal of the American Heart Association.)



  1. 2-26-2013

    Foods that are rich in flavonoids reduce the risk of heart attack, thus it is important to add berries and even dark chocolate in our daily diet plan. <a href=””>Diet with Flavonoids</a>

  2. 2-26-2013

    Foods that are rich in flavonoids reduce the risk of heart attack, thus it is important to add berries and even dark chocolate in our daily diet plan.

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