A new study from the University of Surrey in the U.K. has found that naturally occurring compounds called flavan-3-ols -- found in cocoa, tea, apples and grapes -- may improve blood pressure and blood vessel health.
The research analysed data from 145 randomized controlled studies and found that regular consumption of flavan-3-ols can lead to a reduction in blood pressure readings, particularly in people with elevated or high blood pressure.
In some cases, the average blood pressure-lowering effects were comparable to those seen with certain medications.
Flavan-3-ols were also found to improve the function of the endothelium -- the inner lining of blood vessels -- which is crucial for overall cardiovascular health.
Endothelial improvement occurred independently of blood pressure changes, suggesting that flavan-3-ols have broader protective effects on the circulatory system.
The lead-author of the study and Professor of Cardiovascular Medicine at the University of Surrey, said "the findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes. Incorporating small amounts of commonly consumed foods like tea, apples, dark chocolate or cocoa powder into a daily balanced diet could provide beneficial amounts of flavan-3-ols.”
Foods rich in flavan-3-ols are not a replacement for prescribed medications or medical advice, but including more flavan-3-ol-rich foods in your daily diet could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure.
While these are findings are promising, they do require further research.
Source: European Journal of Preventive Cardiology, March 24, 2025.
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