Tea, Dark Chocolate, Apples, and Grapes May Help Lower Blood Pressure, Study Suggests
It turns out your favorite snacks might do more than just satisfy a craving — they could be good for your heart. A comprehensive review led by researchers at the University of Surrey has found that foods like tea, dark chocolate, apples, and grapes contain natural compounds called flavan-3-ols that may help reduce blood pressure and improve vascular health.
Published in the European Journal of Preventive Cardiology , the study analyzed data from 145 clinical trials and found that regular intake of flavan-3-ols was linked to measurable drops in blood pressure , particularly among individuals with elevated or high readings. In some cases, the effects were comparable to those seen with standard blood pressure medications.
Flavan-3-ols are a type of antioxidant found naturally in plant-based foods. They work by improving blood vessel function and reducing inflammation, offering a promising dietary approach to managing cardiovascular health.
So, whether it’s a warm cup of green tea, a square of rich dark chocolate, or a crisp apple, these everyday treats could be a tasty and accessible way to support better heart health.
More Than Just Blood Pressure: How Flavan-3-Ols Boost Vascular Health
The benefits of flavan-3-ols go beyond lowering blood pressure. Researchers have found that these natural compounds also improve the function of the endothelium — the thin inner lining of blood vessels — which plays a crucial role in cardiovascular health. Notably, this positive effect was observed even in cases where blood pressure remained unchanged, suggesting a broader protective impact on the circulatory system.
Dark chocolate , especially varieties with 70% cocoa or higher , is one of the richest sources of flavan-3-ols. A mere 10 grams can deliver up to 600 mg of these beneficial compounds. Natural cocoa powder contains even higher levels. In contrast, milk chocolate typically offers less than 50 mg per 10g , and white chocolate contains none, as it lacks cocoa solids. Processing methods like alkalization (Dutch processing) can also significantly reduce flavan-3-ol content, making raw or minimally processed chocolate the best choice for health benefits.
