The 10 Most Important Five-A-Day Foods For Heart Health

Many of us grew up hearing how important it is to eat five portions of fruits and/or vegetables a day.

But if you’re looking to boost your heart health in particular, you might want to pay attention to which fruits and veggies make the cut.

New research, published in Food And Function, found even those people who reach their recommended daily fruit and vegetable consumption might be running low in an important nutrient called flavanols.

What are flavanols?

These are chemical compounds, also known as flavan-3-ols or catechins, which are found in various plants and appear to act as antioxidants, which are linked to better heart and brain health.

They appear in cocoa, grapes, plums, and some teas, as well as other fruits and vegetables.

What’s the ideal flavanol intake a day?

We should eat 500mg of flavanols a day to see heart health benefits, research suggests.

This is why the Food And Function study sought to examine our current fruit and vegetable consumption guidelines.

Even though people might assume you’d get enough flavanols from eating your recommended fruit and veg amount, the researchers wanted to see whether that was really true.

After looking at data and urine samples from over 30,000 participants, this paper found that only 25% of those who stuck to recommended dietary guidelines were actually hitting that flavanol goal.

Overall, fewer than one in five participants met the target in this study.

“These results show that adherence to current dietary guidelines is not sufficient to address flavanol intake in amounts shown to significantly reduce the risk of cardiovascular death in the COSMOS trial,” the paper reads.

The Cocoa Supplement and Multivitamin Outcomes Study (COSMOS) trial was a randomised controlled trial that sought to find out how cocoa extract and/or a daily multivitamin might affect our heart health. This is where researchers pulled the 500mg a day flavanol recommendation from.

Which fruits and vegetables might be most important for heart health?

Part of the problem, the researchers said, is that not all fruits and vegetables carry as many flavanols as others. That means some are more effective at helping you reach your heart health goals.

According to the researchers’ investigations, the fruits and legumes (and tea) highest in flavanols were:

  1. Plums (500g) – 450mg flavanols, or almost your daily recommendation,

  2. Cranberries (250g) – 300mg flavanols,

  3. Blackberries (200g) – 250mg flavanols,

  4. Green tea (250ml) – 200mg flavanols,

  5. Broad beans (80g) – 140mg flavanols,

  6. Cherries (400g) – 130mg flavanols,

  7. Apple (one medium, skin on) – 110mg flavanols,

  8. Strawberries (200g) – 90mg flavanols,

  9. Blueberries (150g punnet) – 80mg flavanols,

  10. Pinto beans (two tablespoons) – 70mg flavanols.

Aiming for five-a-day is still positive

The British Nutrition Foundation said that the best approach to a healthy diet is balance, with plenty of fibre, enough protein, and five portions of fruit and vegetables a day.

This study noted that even though not all of the members who ate their five-a-day met their flavanol guidelines, they were still more likely to have more of the beneficial compound than those who ate fewer fresh produce.

And some research has found that getting your five-a-day still has longevity benefits, including a reduced risk of death from cancer, respiratory diseases, and heart disease.

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Planet nine mystery deepens as new discovery challenges hidden planet theory

Is there a massive undiscovered planet on the outer reaches of the Solar System? The idea has been around since before the discovery of Pluto in the 1930s. Labelled as planet X, prominent astronomers had put it forward as an explanation for Uranus’s orbit, which drifts from the path of orbital motion that physics would expect it to follow. The gravitational pull of an undiscovered planet, several times larger than Earth, was seen as a possible reason for the discrepancy.

That mystery was ultimately explained by a recalculation of Neptune’s mass in the 1990s, but then a new theory of a potential planet nine was put forward in 2016 by astronomers Konstantin Batygin and Mike Brown at Caltech (the California Institute of Technology).

Their theory relates to the Kuiper Belt, a giant belt of dwarf planets, asteroids and other matter that lies beyond Neptune (and includes Pluto). Many Kuiper Belt objects – also referred to as trans-Neptunian objects – have been discovered orbiting the Sun, but like Uranus they don’t do so in a continuous expected direction. Batygin and Brown argued that something with a large gravitational pull must be affecting their orbit, and proposed planet nine as a potential explanation.

This would be comparable to what happens with our own Moon. It orbits the Sun every 365.25 days, in line with what you would expect in view of their distance apart. However, the Earth’s gravitational pull is such that the Moon also orbits the planet every 27 days. From the point of view of an outside observer, the Moon moves in a spiraling motion as a result. Similarly, many objects in the Kuiper Belt show signs of their orbits being affected by more than just the Sun’s gravity.

While astronomers and space scientists were initially skeptical about the planet nine theory, there has been mounting evidence thanks to increasingly powerful observations that the orbits of trans-Neptunian objects are indeed erratic. As Brown said in 2024:

“I think it is very unlikely that P9 does not exist. There are currently no other explanations for the effects that we see, nor for the myriad other P9-induced effects we see on the Solar System.”

In 2018, for example, it was announced that there was a new candidate for a dwarf planet orbiting the Sun, known as 2017 OF201. This object measures around 700km across (Earth is roughly 18x bigger) and has a highly elliptical orbit. This lack of a roughly circular orbit around the Sun suggested either an impact early in its lifetime that put it on this path, or gravitational influence from planet nine.

Problems with the theory

On the other hand, if planet nine exists, why hasn’t anyone found it yet? Some astronomers question whether there’s enough orbital data from Kuiper objects to justify any conclusions about its existence, while alternative explanations get put forward for their motion, such as the effect of a ring of debris or the more fantastical idea of a small black hole.

The biggest issue, however, is that the outer Solar System just hasn’t been observed for long enough. For example, object 2017 OF201 has an orbital period of about 24,000 years. While an object’s orbital path around the Sun can be found in a short number of years, any gravitational effects probably need four to five orbits to notice any subtle changes.

New discoveries of objects in the Kuiper Belt have also presented challenges for the planet nine theory. The latest is known as 2023 KQ14, an object discovered by the Subaru telescope in Hawaii.

It is known as a “sednoid,” meaning it spends most of its time far away from the Sun, though within the vast area in which the Sun has a gravitational pull (this area lies some 5,000AU or astronomical units away, where 1AU is the distance from the Earth to the Sun). The object’s classification as a sednoid also means the gravitational influence of Neptune has little to no effect on it.

2023 KQ14’s closest approach to the Sun is around 71AU away, while its furthest point is about 433AU. By comparison, Neptune is about 30AU away from the Sun. This new object is another with a very elliptical orbit, but it is stabler than 2017 OF201, which suggests that no large planet, including a hypothetical planet nine, is significantly affecting its path. If planet nine exists, it would therefore perhaps have to be farther than 500AU away from the Sun.

To make matters worse for the planet nine theory, this is the fourth sednoid to be discovered. The other three also exhibit stable orbits, similarly suggesting that any planet nine would have to be very far away indeed.

Nonetheless, the possibility remains there could still be a massive planet affecting the orbits of bodies within the Kuiper Belt. But astronomers’ ability to find any such planet remains somewhat limited by the restrictions of even unmanned space travel. It would take 118 years for a spacecraft to travel far enough away to find it, based on estimates from the speed of Nasa’s New Horizons explorer.

This means we’ll have to continue to rely on ground- and space-based telescopes to detect anything. New asteroids and distant objects are being discovered all the time as our observing capabilities become more detailed, which should gradually shed more light on what might be out there. So watch this (very big) space, and let’s see what emerges in the coming years.The Conversation

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NASA updates worsening ISS leak after crew safety alert

NASA has released a new update on the ongoing air leak issue inside Russia’s Zvezda service module on the International Space Station, where cracks in a transfer tunnel have caused small atmospheric leaks since 2019.

The affected area is known as the PrK transfer tunnel. NASA and Roscosmos have been monitoring the leak for years while working to understand its root cause and reduce the loss of air. Roscosmos has used both temporary and permanent sealants as part of its leak mitigation efforts.

Leak Rate Rises During Progress 95 Operations

According to NASA’s latest update, Roscosmos detected a higher leak rate during cargo operations involving the Progress 95 spacecraft during the week of June 1. The leak rate increased to about two pounds per day, and engineers identified new suspected leak areas inside the PrK.

Following those findings, Roscosmos decided on Friday morning to prepare for a more extensive inspection and structural repair effort. The revised plan included cutting a bracket to improve access to an area that may have been contributing to the leak. NASA noted that this method could have increased the risk to the surrounding structure.

Astronauts Enter Safe Haven as Precaution

Because of the potential structural risk, NASA directed the four SpaceX Crew-12 members and NASA astronaut Chris Williams to take a heightened safety posture known as a safe haven. Williams traveled to the station aboard the Soyuz MS-28 spacecraft.

As a precaution, the astronauts sheltered inside the SpaceX Dragon spacecraft while the repair procedure was being evaluated.

Roscosmos Pauses Repair Work for More Data

Later Friday morning, Roscosmos chose not to proceed with the structural repair work. Instead, teams paused the operation to gather more measurements and review additional data.

The follow-up work included inspecting suspected areas of interest and reviewing places where sealant had already been applied. NASA strongly supported the decision to collect more information before moving ahead.

After Roscosmos paused the repair effort, Crew-12 and Williams ended their safe haven activities and returned to normal operations aboard the orbiting laboratory.

NASA said it will continue working with Roscosmos and the space station’s other international partners to assess the situation and ensure the leak issue is resolved.

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Scientists found a new Alzheimer’s trigger and a drug that stops it

A promising experimental compound developed by researchers at ETH Zurich could offer a new way to slow the progression of Alzheimer’s disease. In studies involving mice, the treatment reduced nerve cell loss, helped the animals live longer, and targeted a biological process that existing Alzheimer’s drugs do not address.

The compound, known by researchers as “Compound 10,” is the result of nearly two decades of work led by Ursula Quitterer, Professor of Molecular Pharmacology at ETH Zurich.

A Long Search for New Alzheimer’s Clues

The research began almost 20 years ago when Quitterer received brain tissue samples from a colleague at Ain Shams University Hospital in Cairo. The samples were collected during tumor surgeries and came from both people with dementia and individuals without the condition.

Those samples helped launch an investigation into a protein called GRK2, which has been the focus of Quitterer’s research for many years.

GRK2 plays an important role throughout the body. As a regulatory protein, it helps cells respond to signals and adapt to stress. It is active in several organs, including the heart and the brain, where it supports healthy nerve cell function.

Using both human brain tissue and mouse models of Alzheimer’s disease, the ETH Zurich team uncovered evidence that GRK2 may be a major contributor to dementia. Their findings were recently published in the journal Cell Reports Medicine.

When a Protective Protein Turns Harmful

GRK2 exists in two forms inside cells. One form functions normally, while the other becomes inactive through cellular processes.

The researchers found that the inactive version accumulates in large amounts in the brains of people with dementia. Similar patterns were also observed in mice that develop Alzheimer’s-like symptoms.

Further experiments revealed that inactive GRK2 molecules clump together inside nerve cells. These clusters attach to mitochondria, the structures often referred to as the “powerhouses” of cells, and interfere with their function.

“The GRK2 aggregates block the pores of the mitochondria, reducing the amount of energy they can supply and leading to a situation of stress inside the cells,” Quitterer explains.

The team also found that inactive GRK2 appears to increase the production of amyloid beta, a protein fragment widely associated with Alzheimer’s disease.

This creates a damaging cycle. Amyloid beta places additional stress on nerve cells, which leads to the formation of even more inactive GRK2. As more GRK2 accumulates and forms aggregates, the disease process continues to accelerate.

Compound 10 Breaks the Cycle

To interrupt this cycle, the researchers designed and tested several experimental compounds in cell cultures and mice.

Among them, Compound 10 delivered the strongest results. The compound prevented GRK2 molecules from forming harmful aggregates, allowing mitochondria to function more effectively. As a result, amyloid beta deposits were reduced, nerve cells remained healthier, and cell death was slowed.

The benefits extended beyond the brain.

In mice, Compound 10 also appeared to improve heart function and influence aging-related changes. The researchers observed that treated animals developed fewer gray hairs as they grew older.

Why the Research Took Nearly Two Decades

The team has completed the basic research phase and filed a patent application for Compound 10.

According to Quitterer, one reason the work took so long is the nature of Alzheimer’s research itself.

“It took so long simply because everything takes so long in Alzheimer’s research,” explains Quitterer.

Because Alzheimer’s is an age-related disease, the researchers worked with older mice. These animals were typically between one and a half and two years old. Each experiment required a similar amount of time before meaningful conclusions could be drawn and the next stage of research could begin.

“It’s all a great deal slower than in cancer research, for example.”

A New Target for Future Alzheimer’s Treatments

ETH Zurich and the researchers are now seeking a company interested in advancing Compound 10 toward drug development.

“Alzheimer’s is a very complex disease,” says Quitterer. Current medications do not cure the disease, but rather — at most — delay its progression by several months.

“That’s why it’s so important that we’ve now identified a new target protein in the form of GRK2, as well as an active ingredient that operates via GRK2 and therefore via a different mechanism than existing Alzheimer’s drugs.”

While much more research is needed before the compound could be tested in people, the discovery opens the door to a new treatment strategy. Researchers believe that combining Compound 10 with existing Alzheimer’s medications could eventually provide greater benefits and improve quality of life for patients.

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‘Lives still at risk’ from unregulated baby sleep industry after BBC investigation

‘Families deserve clarity about the qualifications and training of those caring for their children’

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How Eriksen’s heart device kicked into action

Denmark’s team doctor said an ICD implanted into the footballer’s chest responded as it should after he collapsed on Sunday.

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Are you too emotional?

Kimberley Wilson gives tips on how to manage your emotions.

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New drug to stop ‘Ozempic butt’ muscle loss side effect of obesity jabs

A third of the weight loss from obesity jabs can come from muscle, say experts.

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The “3-3-3” Sleep Rule a Doctor Recommends If You Toss and Turn at Night

Having the occasional bad night’s sleep isn’t anything to worry about in and of itself, the NHS says.

But if the issue lasts a long time or starts to affect your day-to-day life, it could be worth speaking to a doctor, as this might be down to conditions like insomnia.

Still, those terms can be a little tough to navigate. How long is “a long time”? It feels like everyone complains about feeling tired – how can we tell “normal” fatigue from sleep-disorder-level exhaustion?

Here, doctor and Fellow at the Royal College of Anaesthetists, Dr Sunny Nayee, shared the “3-3-3 rule” he uses to tell bad sleep from a more lasting issue.

What is the “3-3-3 rule”?

“If you experience disrupted sleep at least three nights a week for at least three months, medical practitioners no longer regard it as lifestyle related but in the realm of insomnia,” Dr Nayee said.

He encourages those concerned to ask themselves three questions:

  • Do you experience poor sleep for a minimum of three nights?
  • Have you experienced poor sleep hygiene for at least three months?
  • Does poor sleep impact at least three aspects of your day (fatigue, brain fog, changes in mood, lack of concentration).

After all, he stated, insomnia is usually measured by how you feel in the daytime, not what you struggle with at night.

“A common misconception is that people think insomnia is staring at the ceiling and not sleeping at all,” he wrote.

“However, it’s defined by the impact it has throughout the day. If you find that poor sleep hygiene is having an instrumental impact on your mood, concentration and ability to function, then it may be considered a clinical condition.”

What if I think I have insomnia?

Per the NHS, insomnia is not a life sentence: it is often linked to stress, booze, a poor sleeping setup, or rooms that are too hot or cold, and “usually gets better by changing your sleeping habits”.

The health service recommends going to bed at the same time every day, exercising regularly, ensuring your room is dark and quiet, using comfortable bedding, and unwinding for at least an hour before bed, ie by reading a book.

If changing your sleep habits doesn’t work, if your sleep issues have been going on for months, and/or if your insomnia is “affecting your daily life in a way that makes it hard for you to cope,” speak to your GP.

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7-7-7 Parenting Rule Could Reduce Attention-Seeking Behaviour, Says Psychologist

If you’re anything like me, you’re always on the lookout for new parenting tricks and tips to help make your life calmer – and your kids happier.

I recently stumbled across something called the 7-7-7 parenting rule, where parents aim to spend seven minutes in the morning, seven minutes after school or work, and seven minutes before bed connecting with their child.

Over the course of the day that’s 21 minutes of undivided attention – and experts say it can work wonders for their behaviour.

Dr Sasha Hall, a senior educational and child psychologist, tells HuffPost UK the idea draws on attachment theory. “When children experience regular, undivided attention, it can strengthen emotional security and support regulation,” she explains.

“Over time, this can reduce behaviours linked to seeking attention, as the need for connection is being met more consistently.”

The benefits of the 7-7-7 rule

If you’re juggling work, household responsibilities and family life, carving out this time and embedding it into your routine can give you something concrete to aim for, rather than a “vague sense” that you should be forming deep connections with your child all day, says Dr Hall.

“Instead of repeatedly saying ‘just one minute’, and feeling they have fallen short, it creates defined moments where attention is fully focused,” she adds.

The timing of these moments can also support key transitions across the day. “A focused period of connection before school can help a child feel more settled when separating,” says the psychologist.

“Time after school can support decompression. Connection before bed can help with emotional settling and winding down.”

For children who have siblings, and feel like they receive less individual attention, carving out this one-on-one time can also be beneficial and reduce fights.

“Having protected moments where a parent is fully present and focused on one child can strengthen the parent-child relationship and support that child to feel seen as an individual,” says Dr Hall.

“It shifts them away from being experienced as the sibling who joins in, towards being recognised in their own right.

“When a child knows there are moments where they will have a parent to themselves, it can lessen the drive to seek attention in other ways.”

The challenges of the 7-7-7 rule

Obviously, if you’ve got multiple kids, carving out 21 minutes per kid over the course of the day can quickly become unachievable.

“Parents may find themselves trying to repeat this several times in the morning and evening, which is often when time is most limited and stress levels are higher,” notes Dr Hall.

There is also a risk that it becomes too rigid. “If parents feel they must stick to it in a very fixed way, it can add pressure rather than relieve it, particularly for single parents or those working long hours,” she adds.

What if this doesn’t feel achievable?

The psychologist suggests a more realistic approach is to build connection into routines that already exist, rather than adding extra pressure.

“For example, the school run or pick up can be used as a point of focused attention, without trying to manage other tasks at the same time,” she says.

Short bursts of focused attention, or ‘micro-moments’, can also be very effective for parents, notes Dr Hall, adding: “These might include eye contact, physical closeness or following the child’s lead in play, even for a brief period.”

Instead of choosing three points in the day, parents could narrow it down to just one or two, such as the start and end of the day.

Child psychologist Dr Becky Kennedy, founder of Good Inside, calls it “special time” and previously said it’s the “best bang-for-your-buck” parenting strategy, helping kids who struggle to listen, are being angry or rude, or having constant tussles with siblings.

She suggested even just 10-15 minutes of special time can be beneficial. The key is to give them your undivided attention – no phones, no distractions, no siblings.

“For families with more than one child, it may be more achievable to rotate one-to-one time, so each child has predictable opportunities for individual attention across the week,” Dr Hall adds.

Ultimately, every parent is doing their best with the resources they have.

Dr Hall suggests our focus can be less on meeting a fixed time target and more on ensuring children regularly experience moments where they feel “noticed, valued and responded to”.

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