The bodybuilding aesthetician

We’ve all heard it before — “eat your fruits and vegetables.” But when you dig into the research, that advice isn’t just a vague guideline. It’s one of the most consistently proven strategies for reducing disease risk, living longer, and feeling better day-to-day. And the good news? You don’t need to live on kale smoothies or raw carrot sticks to see the benefits.

The 5-a-Day Sweet Spot

Large-scale studies and meta-analyses involving hundreds of thousands of people show that eating around five servings per day — about two servings of fruit and three servings of vegetables — is linked to the greatest reduction in risk for major diseases like heart disease, stroke, and certain cancers. The benefits are significant but plateau beyond this point, so you don’t have to chase a dozen portions to make an impact.

This sweet spot of five daily servings is also linked to:

• Lower risk of respiratory illnesses like chronic obstructive pulmonary disease (COPD).
• Reduced overall mortality — meaning people who eat more fruits and vegetables generally live longer.
• Better protection against age-related conditions like cataracts, hip fractures, and even cognitive decline in older adults.

The message is clear: five a day is not just a nice idea, it’s a protective dose for your long-term health.

Fruit and Veg for Your Heart

When it comes to cardiovascular health, fruits and vegetables are the gold standard. A higher intake — up to about 800 grams per day — is consistently linked with a lower risk of both coronary heart disease and stroke.

Here’s what the numbers tell us:

• Each extra daily serving can lower coronary heart disease risk by 4–7%.
• People who eat the most fruits and vegetables have up to 24% lower risk of cardiovascular disease compared to those who eat the least.

This isn’t just coincidence. Fruits and vegetables support heart health by:

• Lowering blood pressure through potassium-rich foods like bananas, leafy greens, and sweet potatoes.
• Improving cholesterol profiles thanks to soluble fibre in foods like apples, citrus fruits, and carrots.
• Reducing inflammation and supporting blood vessel health through antioxidants and phytochemicals found in brightly coloured produce.

Fruit vs. Vegetables: Is One Better?

Both fruits and vegetables have powerful health benefits, but some studies suggest slightly different strengths:

• Fruit intake tends to be more strongly linked with reduced risk of stroke and coronary heart disease. Citrus fruits and apples are standout performers.
• Vegetables — particularly green leafy, cruciferous (like broccoli and cabbage), and allium varieties (like garlic and onions) — are strongly linked with reduced inflammation and improved vascular function.

The takeaway? Don’t pick sides. Aim for variety — different colours, different textures, and different plant families. A mixed plate is your best bet for full-body protection.

Not All Produce Is Equal

Here’s where it gets interesting:

• Whole fruits and vegetables offer the most benefits.
• Fruit juices, even 100% juice, don’t show the same protective effects because they lack fibre and are easy to overconsume.
• Starchy vegetables like potatoes don’t carry the same risk reduction, especially when fried or highly processed.

If you want to get the most bang for your buck, focus on:

• Dark leafy greens (spinach, kale, rocket)
• Cruciferous vegetables (broccoli, cauliflower, cabbage)
• Citrus fruits (oranges, grapefruits)
• Berries (blueberries, strawberries, raspberries)

These are consistently linked with the strongest health outcomes across multiple studies.

Beyond the Heart: Other Benefits You Might Not Expect

Eating more fruits and vegetables doesn’t just protect your heart and reduce cancer risk. The evidence also supports:

• Lower inflammation levels, which plays a role in preventing everything from arthritis flare-ups to autoimmune conditions.
• Better immune function, making you more resilient to infections.
• Potential mood benefits, with higher fruit and vegetable intake linked to lower risk of depression and better overall mental well-being.

It’s not magic — it’s the combined effect of nutrients, fibre, and plant compounds working together in your body.

Simple Ways to Hit Your Five a Day (Without Feeling Like a Rabbit)

If you’re thinking, “I just don’t have time to prep all that,” you’re not alone. But hitting five a day is easier than you think:

1. Add one at breakfast – Top your porridge with berries, have sliced banana on wholegrain toast, or throw spinach into scrambled eggs.
2. Snack smarter – Swap biscuits for apple slices with peanut butter or carrot sticks with hummus.
3. Double your dinner veg – Whatever you normally serve, double the portion or add a second variety.
4. Go frozen – Frozen berries, spinach, and mixed veg are just as nutritious as fresh and much quicker to prepare.
5. Soup it up – Make a big pot of vegetable-based soup and freeze portions for quick lunches.

The Bottom Line

The research is clear: a diet rich in fruits and vegetables can help protect you against some of the most common and deadly health problems, from heart disease to certain cancers. You don’t need extreme changes — just aim for two servings of fruit and three servings of vegetables most days. Variety matters, and whole foods beat juices or heavily processed options every time.

This isn’t about perfection. It’s about giving your body what it needs to thrive, one meal at a time.

If you want more science-backed, real-life strategies for improving your health without fads or fearmongering, I share them daily over on Instagram. Come join me at @sarahcurranfitpro for nutrition tips, fitness guidance, and practical ways to make healthy living fit your life.