A new study published in the European Journal of Preventive Cardiology has highlighted the potential health benefits of consuming cocoa, tea, apples and grapes. Researchers found that the flavan-3-ols (naturally occurring compounds with antioxidant and anti-inflammatory properties) present in these may improve blood pressure and general blood vessel health.
What Did the Study Find?
Researchers reviewed data from 145 studies published between 1946 and 2024 about the effects of flavan-3-ol-rich food, beverage, or supplement intake on blood pressure and blood vessel health. This included a total of 5,205 participants, with scientists concluding that regular consumption of flavan-3-ols can reduce blood pressure readings, particularly in people with elevated or high blood pressure.
Interestingly, in some cases, they found that the average blood pressure-lowering effects of consuming flavan-3-ol-rich foods and supplements daily were comparable to what was achieved with some types of medication. And another benefit? Improved function of the endothelium. That’s the blood vessels’ inner lining, which is vital for overall cardiovascular health. The researchers point out that this happened independently of the blood pressure changes, suggesting a more general positive impact of flavan-3-ol-rich foods and supplements on the circulatory system.
What Are Flavan-3-ols?
So, we’ve been banging on about the brilliance of these compounds, but what actually are they? Scientifically speaking, they are a type of polyphenol – a larger class of plant-based compounds. Occurring naturally in the food and drink types mentioned above, they possess antioxidant properties, which help protect the body from damage caused by free radicals (unstable molecules which can damage cells, contributing to ageing and diseases).
Previously published guidelines suggest that 400-600mg per day of flavan-3-ols can reduce risks associated with cardiovascular disease and diabetes, and that increasing consumption of dietary flavan-3-ols may help improve blood pressure, cholesterol concentrations, and blood sugar.
What Does This Mean for Us?
While the study doesn’t give us license to replace prescribed medication with a cuppa and a slab of dark choc, it provides us with manageable, everyday ways to help manage blood pressure and support heart health.
Considering natural variation, the researchers suggest including roughly one to two servings of dark chocolate, two to three tablespoons of cocoa powder, or two to three cups of tea in your diet. Or, even better, smaller amounts of each combined.
The Bottom Line
More studies are needed to confirm these findings, and the researchers say that’s particularly the case ‘in specific populations like people with diabetes’, and in the context of other medications.
However, in most people, when consuming the above quantities safely and as part of a healthy, balanced diet, these flavan-3-ol-rich foods and drinks offer promising benefits for lowering blood pressure and promoting cardiovascular health.
Hannah Bradfield is a Senior Nutrition Writer across Women’s Health UK and Men’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.
She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.
A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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