A new meta-study finds that flavan-3-ols—compounds in tea, cocoa, dark chocolate, apples, and grapes—may improve blood pressure and heart health. The study, published in the European Journal of Preventive Cardiology, analyzed 145 clinical trials and found that these compounds enhance endothelial function, sometimes with effects comparable to hypertension medications.
While flavan-3-ols aren’t a substitute for medication, their presence in common foods offers an easy, tasty way to support blood pressure management. The benefits were strongest in people who already had high blood pressure.
Why Endothelial Health Matters
The endothelium lines blood vessels and helps regulate blood pressure, reduce clot risk, and protect against toxins. Even small improvements in endothelial function can lower heart disease risk.
Best Sources of Flavan-3-ols
Flavan-3-ols are most concentrated in unprocessed foods like dark chocolate and black or green tea. Processing—such as adding sugar or flavoring—can reduce their benefits, so milk chocolate and instant teas are less effective sources.
Other Natural Compounds for Heart Health
Other natural compounds under study include resveratrol (grapes), curcumin (turmeric), berberine (plants), omega-3 fatty acids (fish, flaxseed, walnuts), garlic extract, and quercetin. Experts caution that natural doesn’t always mean safe—some, like berberine, may interact with medications.
The Power of Diet
Experts say diet plays a major role in heart health. Diets high in saturated fats, salt, trans fats, and added sugars raise risks, while diets rich in whole foods, vegetables, fruits, whole grains, magnesium, and calcium promote healthy blood pressure and reduce inflammation.
“As a cardiovascular dietitian, I believe food choices can sometimes match or exceed medication in improving blood-vessel health,” said Michelle Routhenstein, RD.
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