Fruits and Vegetables Proven to Improve Heart and Kidney Health, Study Finds

The old saying “an apple a day keeps the doctor away” might hold some truth, especially regarding heart and kidney health. A study finds that regularly consuming fruits and vegetables like apples, broccoli, cucumbers, bananas, and green beans can significantly benefit individuals with high blood pressure and reduce the risk of heart disease and kidney failure.

The Study: Plant-Based Foods vs. High Blood Pressure

According to Dr. Donald Wesson, professor of internal medicine at the Dell Medical School at the University of Texas, individuals with high blood pressure are at increased risk of developingheart and kidney diseases. His research explored whether reducing dietary acid load — largely from animal-based foods, could lower the complications associated with these conditions.

The findings, published in the American Journal of Medicine, followed 153 participants with hypertension and high risk of chronic kidney disease. Participants were divided into three groups:

1. Group 1: Added 2–4 cups of fruits and vegetables daily

2. Group 2: Took daily sodium bicarbonate tablets (to reduce acid)

3. Group 3: Continued standard medical treatment

After five years, both Groups 1 and 2 showed improved kidney health, but only the group consuming fruits and vegetables saw additional benefits in cardiovascular health. “A diet rich in fruits and vegetables should be a core part of treatment for those with high blood pressure,” said Dr. Wesson.

Why Acidic Foods Can Be Harmful

Foods that produce acid in the body, especially animal products like meat, can strain various bodily systems, particularly in those with existing health issues. Here's how:

1. Kidney Health

High-acid diets force the kidneys to work harder to maintain pH balance. Over time, this stress can contribute to chronic kidney disease.

2. High Blood Pressure

Animal-based acidic foods are linked to increased blood pressure and cardiovascular risk. Reducing them in favor of plant-based foods helps maintain healthy blood pressure.

3. Bone Health

To neutralize acidity, the body may pull calcium from the bones, increasing the risk of osteoporosis.

4. Digestive Health

Acidic foods can lead to heartburn and digestive discomfort, while plant-based foods are easier on the stomach.

5. Inflammation and Disease Risk

Chronic low-grade inflammation caused by acidic diets is associated with conditions like diabetes, obesity, and heart disease.

How Much Fruits and Vegetables Should You Eat?

Even for individuals without high blood pressure, more fruits and vegetables are encouraged. The American Heart Association recommends:

• 4–5 servings of fruits and vegetables per day

  Examples: 1 banana, 4 large strawberries, a handful of leafy greens, or 5–8 broccoli florets

Dr. Wesson also highlights the DASH diet, which emphasizes:

• 4–6 servings of vegetables

• 4–6 servings of fruits

• 3 servings of whole grains

• 2–4 servings of low-fat dairy

• Moderate portions of lean protein, nuts, seeds, and legumes

Tips to Make Fruits and Vegetables More Enjoyable

1. Flavor Enhancement: Add lemon juice, olive oil, garlic, herbs, or spices for more vibrant flavors

2. Cooking Methods: Try roasting, steaming, grilling, or baking for new textures and tastes

3. Creative Pairings: Mix fruits into salads, blend green smoothies, or cook mixed veggie soups

4. Seasonal Variety: Choose seasonal produce for peak flavor and freshness

5. Use Familiar Cuisines: Incorporate veggies into dishes from favorite cuisines like Mediterranean, Asian, or Indian

6. Colorful Choices: Eat a rainbow — each color adds different nutrients and makes your plate more appealing

7. Prep Ahead: Keep cut fruits and veggies in the fridge for convenient snacking

8. Visual Appeal: Plate your food beautifully — presentation makes healthy eating more enjoyable

9. Get Inspired: Follow health-focused food bloggers and recipe sites for fresh, creative ideas

Whether you're managing high blood pressure or just aiming for better health, adding more fruits and vegetables to your daily meals can reduce acidity in the body, protect your heart and kidneys, and support overall wellness. Simple dietary shifts can have long-term, life-changing benefits.