New research suggests that consuming cocoa rich in flavanols can help protect blood vessel function, even after prolonged periods of sitting. This benefit appears to hold true regardless of an individual’s cardiovascular fitness level, challenging the notion that regular exercise alone can fully counteract the negative effects of a sedentary lifestyle.
Key Takeaways
- High cardiovascular fitness does not protect blood vessels from damage caused by two hours of sitting.
- Drinking cocoa high in flavanols before sitting preserved blood vessel function in both arms and legs, irrespective of fitness.
- Flavanols did not prevent increases in diastolic blood pressure caused by sitting.
- Strategic consumption of flavanol-rich foods may offer vascular protection during unavoidable sedentary periods.
Fitness Falls Short Against Sitting’s Toll
Contrary to common assumptions, a recent study published in The Journal of Physiology indicates that excellent cardiovascular fitness offers no protection against the immediate negative impacts of prolonged sitting on blood vessel function. Young men with high fitness levels experienced similar blood vessel impairments after two hours of sitting as their less-fit counterparts. This finding is particularly relevant as sedentary behavior, averaging around six hours daily for young adults, has been on the rise.
Cocoa’s Protective Effect
The study revealed a significant benefit when participants consumed a cocoa beverage rich in flavanols before sitting. In both high-fit and low-fit groups, blood vessel function, measured by flow-mediated dilation in the brachial and superficial femoral arteries, remained stable or even slightly improved. This suggests that flavanols may play a crucial role in maintaining vascular health during sedentary periods.
Flavanols appear to work through mechanisms distinct from physical activity. While exercise improves blood vessel function by increasing blood flow, flavanols seem to preserve function by boosting nitric oxide production and reducing substances that constrict blood vessels. The amount of flavanols used in the study is achievable through dietary sources like unprocessed cocoa powder, dark chocolate, green tea, or berries.
Blood Pressure and Tissue Oxygenation Remain a Concern
While flavanols demonstrated a protective effect on blood vessel elasticity, they did not prevent increases in diastolic blood pressure caused by sitting. All participants experienced a rise in their bottom blood pressure number, regardless of flavanol intake or fitness level. Furthermore, sitting led to a decline in muscle tissue oxygenation in the calf, an effect that flavanols did not mitigate.
Practical Implications and Limitations
The study’s findings suggest that incorporating flavanol-rich foods and drinks into one’s diet could be a valuable strategy to mitigate the vascular damage associated with sitting. Foods like dark chocolate, berries, apples, and green tea can be easily added to the diet. However, it’s important to note that the study involved only young men, and the results may not directly apply to women, older adults, or individuals with pre-existing heart conditions. Additionally, the processed nature of many commercially available cocoa products, often containing added sugar and fat, could potentially offset the health benefits.
While exercise remains paramount for overall health, this research highlights that even dedicated athletes cannot entirely out-exercise the immediate vascular consequences of prolonged sitting. Combining regular movement breaks with strategic flavanol consumption may offer a more comprehensive approach to protecting vascular health in our increasingly sedentary world.
Sources
- Regular Exercise Won’t Save Your Blood Vessels From Sitting, But Cocoa Might, Study Finds.
- Sitting For Long Periods? Sip Cocoa Or Munch Berries To Protect Heart Health, Experts Say, Newsmax.