Antioxidants are compounds that help protect cells from damage caused by free radicals. When healthy cells are damaged, they are more susceptible to aging, cardiovascular disease and certain types of cancers. Antioxidants up-regulate enzymes involved in the repair of cellular damage.
Oxygen Radical Absorbance Capacity is a test tube analysis that measures the total antioxidant power of foods per 100 grams. Prunes, which are dried plums, had the highest antioxidant score of 5570 per 3.5 ounces, raisins scored 2,830 and blueberries scored third at 2,400.
Of additional cardiovascular benefit, dried plums provide approximately 5 to 7 grams of dietary fiber per 100 grams, about 60 percent of which is pectin. Pectin as a type of soluble dietary fiber has been shown to lower serum cholesterol in those with high cholesterol. The dietary fiber in dried plums increases fecal bile acid excretion which results in a cholesterol-lowering effect.
The glycemic index of prunes is low, as such prunes do not cause a spike in blood sugar. A rapid rise in blood sugar causes LDL cholesterol to oxidize (become rancid) and contributes to stored body fat.
Enjoying the natural sweetness of prunes four times a week is heart healthy.
Sources:
U.S. Dept of Agriculture: lists oxygen radical capacity of fruits/vegetables
http://www.ars.usda.gov/is/pr/1999/990208.htm
Consumption of Prunes as a Source of Dietary Fiber in Men with Mild Hypercholesterolemia
Tinker, L.F., Schneeman, B.O., Davis, P.A., Journal of Clinical Nutrition 1991: 1259–65
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