Groundbreaking new research from the University of Surrey indicates that daily consumption of dark chocolate and tea, rich in natural compounds called flavan-3-ols, can significantly lower blood pressure and improve vascular health. These findings suggest that incorporating these common foods into one’s diet could offer benefits comparable to some blood pressure medications, particularly for individuals with elevated readings.
The Power of Flavan-3-ols
Flavan-3-ols are natural compounds found in various plant-based foods. A comprehensive review of 145 randomized controlled trials revealed their significant impact on cardiovascular health.
- Blood Pressure Reduction: Regular intake of flavan-3-ols led to noticeable decreases in blood pressure, especially in individuals with pre-existing high blood pressure.
- Vascular Health Improvement: These compounds also enhanced the function of the endothelium, the inner lining of blood vessels, crucial for overall circulatory health. This improvement was observed even independently of blood pressure changes, indicating a broader positive effect.
Dietary Sources and Recommendations
While the study highlights the benefits, moderation and specific types of food are key. Professor Christian Heiss, lead author of the study, emphasizes that these dietary additions should complement, not replace, prescribed medications or medical advice.
Key sources of flavan-3-ols include:
- Dark Chocolate: Opt for dark chocolate with 70% or more cocoa content. It can provide up to 600 mg of flavan-3-ols per 10 grams. Milk chocolate contains significantly less, and white chocolate has none.
- Tea: Green and black teas are excellent sources, offering 100-200 mg per cup.
- Cocoa Powder: Natural cocoa powder is highly concentrated in flavan-3-ols.
- Fruits: Apples and grapes also contain beneficial amounts of these compounds.
Beyond Blood Pressure: Broader Health Benefits
Beyond their direct impact on blood pressure, flavan-3-ols have been linked to other health advantages:
- Cognitive Health: Previous research suggests a connection between flavan-3-ol intake and a lower risk of cognitive decline and dementia.
- Antioxidant Properties: These compounds act as antioxidants, helping to fight cell damage.
Important Considerations
While promising, these findings underscore the importance of a balanced diet and healthy lifestyle. The study suggests that flavan-3-ols may only decrease blood pressure when it is elevated, potentially offering an advantage over some medications that can lower blood pressure too much. However, further investigation is ongoing to fully understand the long-term implications and optimal intake levels.
Sources
- Chocolate + Tea = Better Blood Pressure? Scientists Reveal Surprising Results, SciTechDaily.
- Good news for dark chocolate lovers as scientists find cocoa can lower blood pressure, Daily Mail.
- Flavan-3-ols in tea and chocolate can lower blood pressure, News-Medical.
- Experts say 4 foods you probably have at home can cut blood pressure, Bristol Live.
- A treat with your evening cuppa is ‘as good at slashing your blood pressure as drugs’, The Sun.