Enjoying a daily cup of tea or nibbling on dark chocolate might now bring more than just pleasure—it could help keep your heart healthy. Researchers from the University of Surrey have discovered that flavan-3-ols, compounds naturally present in cocoa, tea, apples, grapes, and other common foods, may significantly improve blood pressure and the overall health of your blood vessels.
Published in the European Journal of Preventive Cardiology, this extensive study reviewed data from 145 trials involving over 5,200 people. Researchers found that regularly consuming flavan-3-ols noticeably lowered blood pressure, especially in individuals with high or borderline-high readings. In fact, the results were comparable to those of some prescription medications.
Participants consumed around 586 milligrams of flavan-3-ols daily, roughly equal to two to three cups of tea, one to two portions of dark chocolate, a couple of apples, or two tablespoons of cocoa powder. Overall, these foods lowered average office blood pressure by approximately 2.8 mmHg systolic (the upper number) and 2.0 mmHg diastolic (the lower number).
The impact was even greater for those with elevated blood pressure, reducing systolic levels by about 6–7 mmHg and diastolic by around 4 mmHg. “That’s comparable to the effects of some prescription blood pressure medications and could significantly lower the risk of heart attacks and strokes,” said Christian Heiss, Professor of Cardiovascular Medicine at the University of Surrey.
The benefits didn’t stop at blood pressure alone. Flavan-3-ols also improved how well blood vessels function, specifically enhancing the endothelium—the vital inner lining of blood vessels. This improvement was independent of blood pressure changes, indicating a broader benefit to your cardiovascular system.
“The results suggest these everyday compounds may have real potential for protecting heart health,” explained Professor Heiss. Although the study mainly focused on blood pressure, improved endothelial function can help prevent heart disease even in those with normal blood pressure readings.
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Professor Heiss emphasized the practicality of integrating these compounds into your daily diet. “Lifestyle changes, particularly diet and exercise, are recommended by doctors as first-line strategies,” he noted. “But patients and even healthcare providers often lack clear, specific guidance on which foods truly make a difference.”
Small adjustments to your daily routine could gradually enhance heart health. Heiss suggests simple swaps, such as trading sugary snacks for an apple and a piece of dark chocolate or adding an extra cup of tea each day. Since flavan-3-ol content varies among foods, tracking your blood pressure at home can help determine if dietary changes are working.
Previous research also supports these findings. In 2022, the Cocoa Supplement and Multivitamin Outcomes Study observed over 21,000 participants and found cocoa flavanols cut cardiovascular-related deaths by 27%.
Side effects from flavan-3-ol-rich foods were minimal, with only mild digestive issues reported occasionally. “Adding flavan-3-ol-rich foods to your diet is generally safe,” Professor Heiss stated. However, he cautioned that these dietary adjustments aren’t meant to replace prescribed medications but rather enhance overall cardiovascular care.
Further research remains essential, particularly among people with diabetes, whose results showed less consistency. Understanding potential interactions between flavan-3-ols and medications, as well as how these foods perform alongside other healthy habits, requires additional investigation.
Despite this, the current evidence strongly supports incorporating flavan-3-ol-rich foods as a practical, enjoyable way to improve heart health. “As clinicians seek practical, affordable lifestyle strategies for patients, these findings bring us closer to the idea of using food as medicine,” Professor Heiss concluded.
Ultimately, the research offers hope and clear direction. Flavan-3-ols aren’t magic pills, but their inclusion in a balanced diet could be a tasty, accessible, and meaningful step towards better cardiovascular health.
Flavan-3-ols, a subgroup of flavonoids abundant in foods like tea, cocoa, apples, berries, and grapes, have numerous health benefits beyond their antioxidant activity. Key benefits include:
Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.
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