Enjoying a cup of tea or a square of dark chocolate may be more than just a simple pleasure—it might actually help lower your blood pressure and protect your heart.
A new study from the University of Surrey, published in the European Journal of Preventive Cardiology, has found that certain natural compounds called flavan-3-ols—found in foods like tea, cocoa, apples, and grapes—can improve blood pressure and the health of your blood vessels.
Researchers reviewed data from 145 high-quality clinical trials involving people with a range of health backgrounds.
They found that people who regularly consumed flavan-3-ols experienced small but meaningful drops in blood pressure, especially those who already had high or borderline high blood pressure. In some cases, the improvement was similar to what is often seen with blood pressure medication.
Flavan-3-ols are a type of plant nutrient known for their antioxidant properties. They are found in many everyday foods and drinks, particularly in green and black tea, dark chocolate, cocoa powder, apples, berries, and red grapes.
These compounds help the body by improving the function of the endothelium—the thin layer of cells that lines the inside of blood vessels. A healthy endothelium plays a key role in keeping blood flowing smoothly and helps prevent heart disease.
What makes these findings especially important is that the positive changes in blood vessel function happened even without major shifts in blood pressure. This suggests that flavan-3-ols may offer other heart-protective benefits beyond just lowering blood pressure.
Professor Christian Heiss, who led the research, said the study gives people simple and enjoyable ways to support heart health through diet.
“Adding foods rich in flavan-3-ols—like a small piece of dark chocolate, a cup of tea, or an apple—to your daily routine may be a helpful step for those looking to manage their blood pressure naturally,” he said. “It’s not meant to replace medications, but it can be a healthy addition to a well-balanced lifestyle.”
While the results are promising, the researchers also emphasized that more long-term studies are needed to confirm the benefits and to figure out exactly how much of these foods should be eaten for maximum effect. For now, the message is that making small, healthy changes in your diet—especially if you already enjoy these foods—might help keep your heart in better shape.
This study supports growing evidence that a heart-healthy diet doesn’t have to be boring or restrictive. In fact, it can include flavorful and familiar foods.
By including a few servings of flavan-3-ol-rich foods every day, especially as part of a balanced diet full of fruits, vegetables, and whole grains, people may be able to gently improve their blood pressure and circulation in a natural way.
As always, it’s best to talk with your doctor if you have concerns about your blood pressure or are considering changes to your diet, especially if you’re already on medication. But for now, that cup of tea or piece of chocolate might be doing more for you than just lifting your mood.
If you care about nutrition, please read studies about why vitamin K is so important for older people, and this snack food may harm your heart rhythm.
For more health information, please see recent studies about vitamin that may protect you from type 2 diabetes, and results showing this common chemical in food may harm your blood pressure.
The research findings can be found in the European Journal of Preventive Cardiology.
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