A major study found the duo that lowers blood pressure.
That daily cup of tea or a bite of dark chocolate might be doing more than satisfying your cravings—it could be giving your heart a modest but meaningful boost, according to a new analysis.
Researchers reviewing nearly eight decades of data concluded that certain antioxidants found in foods like tea, apples, and cocoa can significantly lower blood pressure and reduce the risk of cardiovascular disease. The key compounds responsible are flavanols, naturally occurring plant nutrients known for their anti-inflammatory and cell-protective properties.
Published in the European Journal of Preventive Cardiology, the study analyzed results from 145 clinical trials involving over 5,200 adults. Those who regularly consumed foods rich in flavanols saw their systolic blood pressure drop by around 3 mmHg and their diastolic pressure decrease by about 2 mmHg. While these reductions may appear minor, even small shifts in blood pressure can substantially lower the risk of heart disease and stroke.
Dr. Christian Heiss of the University of Surrey, who led the research, said the findings offer a simple, accessible way for people to improve cardiovascular health through dietary habits. Dr. Michael Garshick, a cardiologist at NYU Langone Health, pointed out that a 5 mmHg drop in systolic pressure could reduce the risk of heart-related events by up to 10%, emphasizing that even modest changes can make a real difference.
Kristi Crowe-White, a nutrition expert from the University of Alabama, added that these small improvements can have a meaningful impact across large populations. According to her, a mere two-point drop in systolic pressure could cut the risk of heart disease death by 7% and stroke death by 10%.
The blood pressure-lowering benefits were most noticeable in people with prehypertension or early-stage high blood pressure. In some cases, the effect was on par with salt reduction or even certain medications. The results were consistent whether blood pressure was measured during clinic visits or monitored over 24 hours.
Beyond blood pressure, flavanols improved how well blood vessels expand and contract—an important marker for overall cardiovascular function. These positive effects were observed not only with consistent consumption but even after a single serving of flavanol-rich food. Cocoa, particularly the epicatechin it contains, showed the strongest benefits, though tea, apples, and grapes also contributed.
Researchers believe flavanols support heart health by increasing nitric oxide levels in the blood, which helps relax and widen blood vessels, improving circulation and easing pressure.
However, to enjoy these benefits, the source matters. Foods should be consumed in their least processed forms—such as unsweetened cocoa powder or high-cocoa dark chocolate—rather than sugar-laden alternatives.
Crowe-White recently co-authored the first U.S. dietary guidelines focused on flavanols, backed by the Academy of Nutrition and Dietetics and published in Advances in Nutrition. Her team recommended a daily intake of 400 to 600 milligrams of flavanols, which could also help regulate cholesterol and blood sugar. These guidelines emphasized food-based sources over supplements due to potential drug interactions and limited long-term data on flavanol pills.
Overall, experts agree that flavanol-rich foods are not a replacement for medication, but they can be a valuable part of a heart-healthy lifestyle. Incorporating more fruits, vegetables, tea, and dark chocolate into your diet could offer an easy and enjoyable way to support cardiovascular health.
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