
Research indicates that a simple daily habit—consuming foods rich in flavan-3-ols—could lead to significant reductions in blood pressure. A recent study, led by Professor Christian Heiss at the University of Surrey, explored the impact of these natural plant compounds, which are found in common foods such as cocoa, tea, grapes, and apples. The findings suggest these compounds may play a crucial role in enhancing cardiovascular health.
Flavan-3-ols, also known as flavanols or catechins, are part of the flavonoid family that gives plants their vibrant colors and helps them resist environmental stressors. Previous research, notably the Cosmos trial conducted in March 2022, revealed that cocoa flavanols could reduce cardiovascular disease deaths by 27% among over 21,000 participants. Building on this, the current study reviewed data from 145 randomized controlled trials involving more than 5,200 individuals to delve deeper into the effects of flavan-3-ols on blood pressure and blood vessel function.
Participants in the trials consumed an average of 586 mg of flavan-3-ols daily. This amount is roughly equivalent to two to three cups of tea or one to two servings of dark chocolate. The analysis revealed that regular consumption of these compounds resulted in an average decrease in office blood pressure of 2.8 mmHg systolic and 2.0 mmHg diastolic. For those with elevated blood pressure or diagnosed hypertension, the reductions were even more significant, with decreases of up to 6–7 mmHg systolic and 4 mmHg diastolic. Such reductions are comparable to the effects of some prescription blood pressure medications and can potentially lower the risk of heart attacks and strokes.
Health Benefits Beyond Blood Pressure
In addition to lowering blood pressure, the study found that flavan-3-ols improved endothelial function, evidenced by an average increase of 1.7% in flow-mediated dilation (FMD), a measure of how effectively blood vessels respond to increased blood flow. This benefit was observed even in participants with normal blood pressure levels, indicating that flavan-3-ols may serve as a protective measure for blood vessels.
The side effects associated with increased flavan-3-ol consumption were generally mild and infrequent, primarily limited to minor digestive issues. This suggests that incorporating these compounds into one’s diet is a safe and practical approach to improving heart health.
Despite the most pronounced benefits for those with high blood pressure, individuals with normal readings also experienced improvements in vascular function. This signals that flavan-3-ols could serve as a preventative measure against cardiovascular issues before they develop. High blood pressure remains one of the leading causes of heart disease globally, even at non-hypertensive levels, which recent guidelines from the European Society of Cardiology classify as 120–139 mmHg systolic.
Choosing Foods Over Supplements
While some trials examined the effects of supplements or isolated flavan-3-ol compounds, these generally yielded smaller results compared to whole foods like tea and cocoa. The synergistic effects of other beneficial compounds in whole foods likely enhance their absorption and efficacy. Therefore, it appears safer and more effective for individuals to derive flavan-3-ols from food rather than high-dose supplements, particularly for those on medication, as potential interactions remain poorly understood.
The research indicates that consuming 500–600 mg of flavan-3-ols daily could yield health benefits. Achieving this intake can be as simple as combining two to three cups of green or black tea, one to two servings (approximately 56g) of dark chocolate, or two to three apples, alongside other flavan-3-ol-rich fruits such as grapes, pears, and berries.
Making small dietary adjustments, such as swapping a sugary snack for an apple or a piece of dark chocolate, could gradually enhance cardiovascular health. Monitoring blood pressure at home may help individuals track the impact of these dietary changes.
While further research is necessary, particularly among individuals with diabetes, the evidence endorses the inclusion of flavan-3-ol-rich foods as part of a heart-healthy diet. The findings align with the growing notion of using food as medicine, offering practical, affordable lifestyle strategies for patients.
In summary, although flavan-3-ols are not a panacea and will not replace all medications, their incorporation into daily diets may provide a meaningful, enjoyable boost to cardiovascular health. Rather than relying on exotic superfoods or expensive supplements, individuals can focus on everyday foods that are already part of their routine.