Carbohydrate Quality and Human Health: Dietary Fibre Meta-Analysis
Each 8 g/day increase in dietary fiber was associated with a 5–27% reduction in deaths from heart disease, stroke, type 2 diabetes and colorectal cancer.
12 June 2026
THE COLLECTION
Health Benefit: Heart Health
Every entry in this collection — sourced, checked and written to be read.
Blueberries Improve Cardiometabolic Markers in Metabolic Syndrome
One cup of blueberries daily for six months improved endothelial function and HDL cholesterol in adults with metabolic syndrome.
12 June 2026
Nut Consumption and Risk of Total and Cause-Specific Mortality
People who ate nuts seven or more times per week had a 20% lower death rate over three decades of follow-up than those who never ate nuts.
12 June 2026
Marine n−3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer (VITAL)
Omega-3 supplementation reduced heart attack risk, with the strongest benefit among participants who rarely ate fish — supporting food-first omega-3 intake.
12 June 2026
Cholesterol-Lowering Effects of Oat β-Glucan: A Meta-Analysis
Three grams a day of oat beta-glucan — about a bowl of porridge — lowered LDL cholesterol by 0.25 mmol/L on average.
12 June 2026
Almonds
A handful of almonds covers nearly half your daily vitamin E. Despite their calorie density, trials repeatedly show nut eaters do not gain more…
12 June 2026
Strawberries
Cup for cup, strawberries contain more vitamin C than oranges — at only 32 calories per 100 g. Their polyphenols help blunt post-meal blood…
12 June 2026
Walnuts
Walnuts are the only common nut with meaningful plant omega-3 (ALA). Regular walnut intake features in nearly every major heart-health dietary trial, including PREDIMED.
12 June 2026
Pomegranate
Pomegranate arils owe their ruby color to punicalagins, potent polyphenols studied for blood pressure and arterial health. The seeds add a satisfying 4 g…
12 June 2026
Chia Seeds
Over a third of a chia seed is fiber — most of it soluble, forming a gel that slows digestion and steadies blood sugar.…
12 June 2026