An important compound in these foods could help to lower blood pressure
A recent study suggests that adding certain everyday foods to your diet could help to improve heart health and lower blood pressure.
Researchers at the University of Surrey found that foods rich in flavan-3-ols – naturally-occurring plant compounds with antioxidant and anti-inflammatory properties – could have a measurable effect on cardiovascular health.
The study looked at data from 145 randomised controlled trials involving more than 5,200 participants. They found that people who regularly consumed flavan-3-ol-rich foods saw improvements in blood pressure, especially those with high readings.
In some cases, the impact of these dietary changes was similar to that of certain blood pressure medications.
Five foods rich in flavan-3-ols include:
Professor Christian Heiss, lead-author of the study and Professor of Cardiovascular Medicine at the University of Surrey, said the results highlight a simple way people can take charge of their heart health.
He 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.
“While not a replacement for prescribed medications or medical advice, including more flavan-3-ol-rich foods in a daily routine could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure.”
Prof Heiss emphasises that the findings, while promising, need further research.
What are flavan-3-ols?
Flavan-3-ols belong to a wider group of compounds called polyphenols, which are found naturally in many fruits and vegetables. They help to protect the body from oxidative stress – damage caused by unstable molecules that contribute to chronic diseases and ageing.
Beyond helping to lower blood pressure, the study found that these compounds also improved the endothelium, which is the thin lining of blood vessels that plays a key role in circulation and heart health.
This effect occurred independently of any changes in blood pressure, suggesting that flavan-3-ols may have broader cardiovascular benefits.
The authors stress that these foods should not replace prescribed treatments and should be included within a balanced diet.
According to the British Heart Foundation (BHF), consuming high levels of chocolate, which is high in sugar and saturated fat, may result in excess weight which it says is a risk factor for cardiovascular disease.
It also says that the amount of polyphenols in chocolate depends on how it is processed, and that some manufacturing processes can completely remove these compounds from dark chocolate.
The BHF says healthier sources of polyphenols include beans, pulses, fruit and vegetables.
The study was published in the European Journal of Preventive Cardiology.