High blood pressure, also known as hypertension, is by far one of the most significant risk factors for heart disease.
Over time, it can damage your blood vessels, cause vision loss and sexual dysfunction, lead to kidney failure and result in a heart attack or stroke.
High blood pressure is treatable and can be managed with lifestyle changes like exercise and diet.
In fact, a growing body of research is proving that some foods and drinks can lower blood pressure to a level often on par with prescription medication — but without the unwanted side effects.
How do they do it? It comes down to one common ingredient…
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The blood pressure-lowering power of plant compounds
Researchers from the University of Surrey analyzed data from 145 randomised controlled trials that tested the effects of a range of flavan-3-ol-rich foods and supplements on more than 5,000 participants.
Flavon-3-ols, also known as flavonols, represent one of the most abundant polyphenol subgroups in the human diet.
The studies ranged from short-term (a single dose) to longer-term interventions over weeks or months. On average, participants consumed about 586 mg of flavan-3-ols daily, from various sources including tea, dark chocolate, cocoa powder or apples.
Here’s what they’ve found:
- Fewer heart-related deaths – A 2022 trial following over 21,000 people found that cocoa flavanols reduced deaths from cardiovascular disease by 27%.
- Lower average blood pressure – Regular consumption of flavan-3-ols led to an average drop in blood pressure of 2.8 mmHg systolic (the top number) and 2.0 mmHg diastolic (the bottom number).
- Bigger benefits for people with higher blood pressure – For people living with elevated blood pressure or diagnosed hypertension, the reductions were greater: up to 6–7 mmHg systolic and 4 mmHg diastolic. That’s comparable to the effects of some prescription blood pressure medications and could significantly lower the risk of heart attacks and strokes.
- Improved endothelial function – Regular intake of flavan-3-ols resulted in a 1.7% increase in flow-mediated dilation (FMD), a measure of how well the inner lining of blood vessels functions. This benefit appeared even in participants whose blood pressure was already normal, suggesting these compounds may help protect blood vessels through multiple pathways.
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Simple daily swaps for better blood pressure
Clearly, when it comes to flavonoids, the benefits to your heart and blood pressure can really stack up.
According to the researchers, if you want to grab these cardiovascular benefits, you should shoot for a consumption of 500–600 mg of flavan-3-ols daily.
You can reach this goal by drinking two to three cups of green or black tea or by eating one to two servings of dark chocolate (or two to three tablespoons of cocoa powder) daily.
Other options include making simple daily swaps like skipping a sugary or ultraprocessed snack and instead eating two to three apples or other flavan-3-ol-rich fruits like grapes, pears and berries.
The researchers do suggest monitoring your blood pressure at home since flavan-3-ol content can vary between foods. This way, you’ll be able to see if it’s making a difference for you.
And one more point to keep in mind…
Previous studies have shown that it’s important to diversify your flavonoid intake.
The research found that those who consumed the widest diversity of flavonoids from a variety of foods, even when consuming the same total amount, had an even lower risk of chronic disease, including heart disease.
Sources:
This Simple Daily Habit Could Help Lower Your Blood Pressure — Science Alert
What are flavanols? — MedicalNewsToday
Health Threats from High Blood Pressure — American Heart Association
The Role of Oxidative Stress and Inflammatory Parameters in Heart Failure — NIH
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