A recent study has highlighted the potential benefits of regularly consuming flavan-3-ols, a group of natural plant compounds, in lowering blood pressure and enhancing vascular health. Researchers, including Christian Heiss from the University of Surrey, conducted a comprehensive analysis that suggests these compounds could play a significant role in supporting heart health.
Flavan-3-ols, often referred to as flavanols or catechins, are found in everyday foods such as cocoa, green and black tea, grapes, apples, and certain berries. They contribute to the colour of plants and help protect them from environmental stressors. Notably, the Cosmos trial, which involved over 21,000 participants, revealed that cocoa flavanols reduced deaths from cardiovascular disease by 27% compared to multivitamin supplements.
To explore the effects of flavan-3-ols further, the team reviewed data from 145 randomised controlled trials involving over 5,200 participants. These studies assessed various food sources rich in flavan-3-ols and their impact on two key cardiovascular markers: blood pressure and flow-mediated dilation (FMD), which measures how well blood vessels respond to blood flow. Participants typically consumed around 586 mg of flavan-3-ols daily, equivalent to two to three cups of tea or servings of dark chocolate.
Results indicated that regular intake of flavan-3-ols led to an average decrease in blood pressure of 2.8 mmHg systolic and 2.0 mmHg diastolic. More strikingly, individuals with pre-existing high blood pressure experienced reductions of 6–7 mmHg systolic and 4 mmHg diastolic, levels comparable to some prescription medications. This could significantly reduce the likelihood of heart attacks and strokes.
Understanding the Impact on Vascular Health
The research also demonstrated improvements in endothelial function, with an average increase of 1.7% in FMD after consistent intake of flavan-3-ols. These benefits were observed even among participants with normal blood pressure, suggesting a protective effect on blood vessels that may prevent future cardiovascular issues.
High blood pressure remains a leading cause of heart disease globally, affecting individuals even at levels below 140/90 mmHg. Recent guidelines from the European Society of Cardiology acknowledge that “elevated” blood pressure readings, specifically between 120–139 mmHg systolic, are associated with increased health risks. Consequently, lifestyle changes, particularly dietary adjustments and increased physical activity, are recommended as primary strategies for managing blood pressure.
Despite the positive findings, many patients and healthcare providers lack clear guidance on which specific foods can effectively improve cardiovascular health. This new research contributes valuable insights, indicating that increasing flavan-3-ol intake through common foods may provide a straightforward, evidence-based approach to heart health.
Whole Foods vs. Supplements
While some studies investigated the effects of supplements or isolated flavan-3-ol compounds, these generally exhibited less significant results than whole food sources such as tea or cocoa. This disparity may be attributed to the synergistic effects of other beneficial compounds present in whole foods, which may enhance absorption and efficacy.
Current evidence suggests that obtaining 500–600 mg of flavan-3-ols daily is sufficient to experience health benefits. This can typically be achieved by consuming two to three cups of green or black tea, one to two servings of dark chocolate, or two to three apples, along with other flavan-3-ol-rich fruits such as grapes, pears, and berries. Small dietary changes, such as substituting sugary snacks with apples or dark chocolate, can gradually improve heart health.
Monitoring blood pressure at home may help individuals gauge the effectiveness of these dietary modifications, especially as the flavan-3-ol content can vary between different foods. Further research is necessary to explore the effects of flavan-3-ols in populations with diabetes, where results have been less consistent, and to understand potential interactions with medications.
Despite these areas needing further investigation, the evidence is compelling enough to recommend flavan-3-ol-rich foods as part of a heart-healthy diet. As healthcare professionals seek practical and affordable lifestyle strategies for patients, these findings pave the way for incorporating food as a form of medicine. While flavan-3-ols are not a substitute for medication for everyone, they can contribute to improved cardiovascular health when combined with other healthy lifestyle choices. This approach emphasizes the consumption of everyday foods that many people already enjoy, urging a more intentional inclusion in diets.
