Heart-Protecting Fruits: The Evidence Behind Carotenoids

When it comes to cardiovascular health, there are few absolute certainties, but there are solid trends that are being confirmed over time. One is clear: those who eat more fruits and vegetables —especially those with intense colors—not only live longer, but also have a lower risk of heart attacks, strokes, and other cardiovascular diseases. But why? A good part of the explanation seems to lie in compounds called carotenoids , natural pigments that our bodies convert into silent allies of cardiovascular health, as we can see in the review Carotenoids Intake and Cardiovascular Prevention: A Systematic Review .

The evidence accumulated in recent years has added nuances to an already promising field. A meta-analysis and large cohort studies have shown that elevated blood levels of carotenoids such as lycopene , lutein, zeaxanthin, α-carotene, and β-cryptoxanthin are associated with a significant reduction in the risk of cardiovascular mortality and a lower prevalence of coronary heart disease .

For example, people with higher blood lycopene levels had a 23% lower risk of dying from cardiovascular disease than those in the lowest quartile. In other words, the concentration of these pigments in the body reflects much more than a fruit-rich diet : it may be a true marker of vascular protection.

It's important not to oversimplify. Although many carotenoids show protective associations , β-carotene —one of the most popular in supplements—shows inconsistent results in clinical studies, and is even worrying in specific populations such as smokers.

Lycopene (found in tomatoes and watermelon ) and the lutein-zeaxanthin combination (spinach, chard, corn) stand out for their consistency. Various epidemiological analyses agree that the higher their levels, the lower the cardiovascular risk. In addition to their antioxidant action, they are also credited with anti-inflammatory effects and a possible role in lipid metabolism.

Should you take supplements?

The short answer: not necessarily. Evidence-based guidelines do not currently justify the routine use of carotenoid supplements for cardiovascular prevention , and some may even be counterproductive outside of clinical settings. The safest and most effective route remains dietary supplementation.

What to incorporate into your diet?

The practical advice is simple but powerful: the more color , the better . This isn't just a culinary aesthetic, but a nutritional strategy . Here are some examples:

• Carrot , pumpkin , red peppers : rich in α- and β-carotenes
• Tomato and watermelon: concentrated source of lycopene
• Spinach, kale, corn: rich in lutein and zeaxanthin
• Papaya and citrus fruits: good source of β-cryptoxanthin

Introducing these foods regularly—without obsessing over “superfood” fads—can help you maintain good cardiovascular health .

Power is in the common

Science doesn't need to exaggerate: a diet rich in brightly colored vegetables is probably one of the most effective and simple decisions you can make to take care of your heart. In addition to carotenoids, vegetables contain other bioactive pigments such as anthocyanins (found in red and purple fruits) and chlorophylls (found in green leaves), which also contribute to cardiovascular and general health. What seems like a simple color detail on your plate can make a crucial difference in your future health .