The amazing health benefits of prunes

Prunes provide many heart healthy benefits without altering body mass index (BMI) or weight.

After menopause, your risk for heart disease can increase. However, thanks to a new study, grabbing some heart disease protection post-menopause could be as simple as adding a heart-healthy fruit snack to your day.


According to a recent San Diego State University study, eating prunes resulted in…

  • Higher levels of  “good” cholesterol, known as HDL
  • A lower ratio of total cholesterol to HDL
  • Higher antioxidant capacity, which is linked to a lower risk of cardiovascular issues
  • Lower levels of heart disease risk

And the prunes provided all of these heart health benefits, without altering the study participants’ body mass index (BMI) or their weight, despite eating them on top of their usual diet.

What’s so special about these wrinkly dried plums fruit snacks?

Well, the researchers can’t yet state for sure how prunes lower heart disease and stroke risk. However, they suspect it’s due to the antioxidant-powered phenolic compounds, fiber, and other nutrients that are present in the fruit.

But hold on!

Prunes can also provide other super health benefits like…

  • Prevent and restore bone loss (osteoporosis)
  • Support gut health
  • Lower blood pressure
  • And even reverse the damage of multiple sclerosis (MS)
  • Improves vision (night blindness, macular degeneration, and cataracts)
  • Relieves constipation more than any laxative
  • Promotes hair health (protects against hair loss and breakage)
  • Slows down the aging process and delays the development of wrinkles

Prunes have such high nutritional values ensuring that you can eat just one piece and still gain measurable nutrients. You can chop them into fine pieces and throw them into cereals, smoothies, cookie or cake batters. Since prunes are loaded with fiber and boost energy, they even work well as a pre-workout snack.

So, go ahead and indulge in one of nature’s finest!

Try this prune smoothie pick-me-up!


  • 1 cup ice
  • 1/2 cup almond milk
  • 1/2 cup water
  • 1/2 frozen banana
  • 1 cup baby spinach
  • 1/4 cup prunes
  • 1/2 tablespoon chia seeds
  • 1 tablespoon agave


  1. Put all ingredients into a blender and pulse/puree until smooth.