Experts suggest that a certain fruit could help combat heart disease, a leading cause of death worldwide. Research shows that eating a handful daily could naturally bolster heart health and manage cholesterol levels.

The strawberry – a vibrant and sweet summer superfood – is a favourite of millions globally. These berries can be found in all major UK supermarkets, or you could even plant and grow your own supply at home.

Researchers from the University of California, Davis, analysed a range of clinical trials and observational studies from 2000 to 2023. They discovered that strawberries are packed with phytonutrients like polyphenols and fibre, which aid in reducing LDL ‘bad’ cholesterol, triglycerides, and inflammation, promoting strong and healthy hearts.

High cholesterol, particularly elevated levels of LDL cholesterol, is often dubbed a ‘silent killer’. This is due to the lack of noticeable symptoms until it culminates in severe health problems such as a heart attack or stroke.

As it typically goes undetected without testing, it can build up in the arteries over time, potentially leading to fatal consequences, reports Surrey Live.

As strawberries mature, they produce more of these phytonutrients, specifically anthocyanins, resulting in a deeper red colour. This implies that the brighter, more vibrant red strawberries are likely to contain more anthocyanins and, therefore, higher levels of these beneficial nutrients.

Lead researcher Roberta Holt at UC Davies has claimed strawberries are heart heroes. He said: “Our review found that regular strawberry consumption not only lowers cholesterol but also helps reduce inflammation, which is a key driver of heart disease. This means that simply adding a cup of strawberries to your daily routine can significantly reduce your risk of cardiovascular events.”

For those concerned about their heart health, indulging in strawberries regularly could be a game-changer. Whether eaten fresh from the punnet or added into recipes, these berries boast remarkable benefits for individuals facing an elevated risk of heart complications.

Strawberries aren’t just tasty, they’re brilliant for our brains too. The study discovered that these red berries might also help stave off mental decline and shield against dementia and Alzheimer’s into old age.

How do strawberries help our hearts?

It’s all down to polyphenols – a potent plant compound abundant in these fruits, praised for their antioxidant qualities and contributions to vascular well-being. The power of polyphenols are plentiful in strawberries – they level up ‘good’ cholesterol while flushing out ‘bad’ cholesterol, creating a balanced and healthy cholesterol profile.

According to the British Heart Foundation (BHF), HDL cholesterol isn’t just beneficial, it’s crucial for hormone production, vitamin D synthesis and aiding digestion. The antioxidants present in strawberries, particularly polyphenols, play a significant role in safeguarding cardiovascular health by mitigating inflammation within the blood vessels.

This protective mechanism helps avert severe and potentially life-threatening issues such as heart attacks and strokes. Some research indicates that polyphenols may aid in regulating blood pressure, as stated in a research paper published on the NIH website.

Why are strawberries good for our brains?

Flavonoids, a type of plant compound found in strawberries, have been shown to counterbalance brain inflammation and defer age-related cognitive decline, which may lower the risk of Alzheimer’s disease in older adults. Notably, strawberries are an abundant natural source of pelargonidin.

Some research findings point to the potential of these bioactive compounds in diminishing the likelihood of dementia and Alzheimer’s disease. According to the Journal of Alzheimer’s Disease, the compound has been associated with “fewer neurofibrillary tangles” in the brain, a hallmark indicator of Alzheimer’s disease.

However, even though the research on strawberries is encouraging, incorporating them as part of your diet is not a panacea for avoiding health concerns such as high cholesterol and cognitive decline. It may reduce the risk, but only when paired with an overall healthy diet and lifestyle choices.

To integrate strawberries into your diet, consider the following tips:

Strawberries are generally safe for consumption by most individuals, but some may experience adverse effects, such as potential allergies. Those with a sensitivity to birch pollen or apples might find that strawberries trigger this allergy.

Even for those without allergies, consuming an excess of strawberries could lead to digestive issues due to their high fibre content. Additionally, strawberries contain goitrogens, compounds that may disrupt thyroid function, so those with a thyroid condition should also limit their intake.

Compared to other fruits, strawberries are low in calories, making them an excellent choice for a simple snack or as part of a meal. Consuming just seven berries is one of the easiest ways to increase your berry intake.

Owing to their sweetness, many people blend strawberries into smoothies or use them as toppings for other desserts, such as yoghurt or ice cream. They can also be used in salads for a refreshing summer twist. Breakfast may also be a good time to enjoy strawberries. They make great topping choices for pancakes and porridge.