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Like tea, chocolate and apples, they can lend a hand reduce blood pressure
Jul
We are still talking to “eat well” – but what does that really mean? Even doctors sometimes try to offer clear, practical advice that specific food support health, why they work and what real benefits they can expect.
Growing research begins to offer answers. Together with colleagues, I examined Can a group of plant compounds called Flavan-3-OLS can lend a hand reduce blood pressure and improve the function of blood vessels. The results suggest These daily relationships may have the real potential for heart health protection.
Flavan-3-Ols-sometimes called flavanols or catechins-are natural plant compounds that belong to Flavonoid family. They are part of what gives plants their color and lend a hand protect them from sunlight and pests.
For us, they appear in some of our most eminent dishes: cocoa, green and black tea, grapes, apples and even some berries. This slightly tart or bitter note that you taste in obscure chocolate or sturdy tea? This is Flavan-3-Ols at work.
Scientists have long been interested in their health effects. In 2022, the Cosmos process (Cocoa supplement and examination of multivitamin results), which occurred after over 21,000 people, showed that cocoa flavanols, but not multivitamin supplements, reduced deaths due to cardiovascular diseases by 27%. Our study decided to dig even deeper, focusing in particular on their effect on blood pressure and endothelial function (how well the blood vessels dilate and react to blood flow).
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We analyzed data from 145 randomized controlled tests involving over 5,200 participants. These studies have been tested a number of foods and supplements affluent in Flawan-3-Ol, including cocoa, tea, grapes, apples and isolated compounds such as epicatechin, and measured their impact on two key cardiovascular markers: blood pressure and expansion via flow (FMD): measure, like a good internal blood tanks.
Studies ranged from miniature -term (single dose) to long -term interventions lasting weeks or months. On average, participants consumed about 586 mg Flawan-3-Ols per day; More or less the amount found in two to three cups of tea, one to two portions of obscure chocolate, two tablespoons of cocoa powder or several apples.
Regular consumption of Flawan-3-OLS led to a average drop in blood pressure in a 2.8 mmHg systolic (highest number) and 2.0 mmHg (lower number) diastolic (highest number) and diastolic.
But in the case of people who began with increased blood pressure or diagnosed hypertension, the benefits were even greater with a reduction of up to 6-7 mmhg of spasm and diastolic 4 mmHg. This is comparable to the effects of some prescription drugs and can significantly reduce the risk of heart attacks and strokes.
We also found that Flavan-3-OLS improved the endothelial function, with an average FMD growth by 1.7% after a long consumption. This benefit even appeared in participants whose blood pressure was already normal, which suggests that these compounds can lend a hand protect blood vessels through many trails.
Side effects were uncommon and usually gentle, usually narrow to minor digestive problems, which suggests that adding foods affluent in Flavan-3-Ol to the diet is generally unthreatening.
Supporting cardiovascular health
While the benefits were most clear in people with high blood pressure, even people with normal readings improved vascular function. This suggests that Flavan-3-OLS can lend a hand prevent cardiovascular problems before starting them.
High blood pressure is one of the main factors that drive heart disease around the world, even at levels Do not qualify as full hypertension (140/90 mmHg or higher). The latest guidelines From the European Society of Cardiology, he currently recognizes that even “increased” blood pressure (120–139 systolic and 70-89 antispasmodic) carries an increased risk.
Lifestyle changes, especially diet and exercises, are recommended by doctors as a first -line strategies. But patients and even healthcare providers often do not have clear, specific tips that really make food. Our findings lend a hand to fill this gap, showing that increasing the consumption of Flavan-3-Ol through everyday food can offer a straightforward way of supporting cardiovascular health based on evidence.
What about supplements?
Some studies tested supplements or isolated Flavan-3-Ol compounds, but generally showed less results than all foods, such as tea or cocoa. This may be due to the fact that other favorable relationships in Whole Foods cooperate, increasing absorption and effectiveness.
Currently, it seems to be both safer and more effective to focus on obtaining Flavan-3-Ols from food, not high dose supplements, especially in the case of people taking medicines, because interactions are not fully understandable.
The research reviewed by us suggest that every day 500-600 mg Flawan-3-OLS may be enough to see the benefits. You can reach this by combining two to three cups of green or black tea, one to two portions (about 56 g) obscure chocolate or two to three tablespoons of cocoa powder, two to three apples, as well as other fruits affluent in Flavan-3-Ol, such as grapes, pears and berries
Oksana Klmenko/Shutterstock
Miniature daily swaps, such as a sweet snack trading on an apple and a piece of obscure chocolate or adding an additional cup of tea, can gradually improve heart health over time. Because the Flavan-3-Ol content may vary depending on food, monitoring blood pressure at home can lend a hand check if it makes a difference for you.
Further research is needed, especially for people with diabetes, where the results were less consistent. We also need to better understand how Flavan-3-OLS interact with medicines and whether you can achieve even greater benefits in combination with other well habits.
But the evidence is now sturdy enough to recommend food affluent in Flavan-3-Ol as part of a well heart diet. When clinicians are looking for practical, inexpensive lifestyle strategies for patients, these discoveries bring us to the idea of using food as medicine.
Of course, Flavan-3-Ols are not a magical amendment. They will not replace medicine for everyone. But in combination with other well habits, they can offer significant – and delicious – increasing cardiovascular health. And unlike many health fashion, it’s not about exotic superfoods or costly powders. It’s about products that many of us already like, used a bit more intentionally.
