What happens to your blood pressure and cholesterol when you regularly eat prunes

Prunes are often congratulated in relieving constipation, but new research suggests that they can also improve cholesterol and reduce inflammation.

How do prunes support heart health?

Eating prunes every day can help improve cholesterol level while reducing oxidative stress and inflammation.

A study of 2021 published revealed that eating 50 to 100 grams of prunes every day (approximately five to 10 pieces) was associated with a reduction in the risk of heart disease. Cholesterol discounts and a marker of inflammation were probably due to the improvement of antioxidant levels, according to Shirin Hooshmand, PHD, RD, professor of exercise and nutritional sciences at the San Diego State University and the study co-author.

Are prunes better than fresh plums?

There have not been as many studies on the advantages of fresh plums or prune juice. Drying hot air plums increases their shelf life and can improve some of their nutritional properties, making prunes a practical choice on fresh fruit.

“You may need to eat more plums to receive the same advantage, but the fundamental composition will be similar,” said Maya Vadivelo, PHD, RD, Faha, Associate Nutrition Professor at the University of Rhode Island.

Eating 5 to 10 dried prunes can be easier than trying to integrate into the same amount of fresh plums. But one or the other option is better than prune juice, according to Vadiveloo.

“Wonderful fruits and vegetables are rich in fiber, contribute to satiety and are generally lower in calories,” she said.

Can prunes also benefit young people?

While most of the research available on prunes has been carried out on men and menopausal men over 55, Vadiveloo said that young adults would also benefit from the consumption of prunes.

If you do not like the taste of prunes, fruits like apples and berries are also good for your heart. However, fruits are only part of your diet. It is important to focus on a varied diet with vegetables, legumes and healthy hearts, added Vadiveloo.

“You cannot add prunes to a diet rich in red meats rich in fat or very processed foods and expect it to be a miracle remedy,” she said.