New research suggests that eating chocolate and drinking tea could improve cardiovascular health by lowering blood pressure. The key to these benefits lies in a compound called flavan-3-ols, which is found in both chocolate and tea.
Study Overview
A recent meta-analysis, published in the European Journal of Preventive Cardiology, reviewed 145 randomized controlled trials (RCTs) to assess the impact of flavan-3-ols on blood pressure. The trials, which involved 5,205 participants, examined individuals with and without cardiovascular disease, hypertension, and diabetes.
The findings revealed that flavan-3-ols can effectively lower blood pressure, particularly in those with hypertension. This compound is also present in other foods, including grapes and apples.
Christian Heiss, a cardiovascular medicine professor at the University of Surrey and co-author of the study, explained, “In people with elevated blood pressure, the effect of flavan-3-ols was comparable to the reduction seen from blood pressure-lowering medications.” However, Heiss noted that people with normal blood pressure saw only minor reductions.
Limitations and Considerations
While the results are promising, experts stress that tea and chocolate alone are unlikely to manage high blood pressure. Kevin Park, a registered dietitian at Keck Medicine of USC, emphasized that other lifestyle and dietary changes are also necessary for effective blood pressure control.
Park also pointed out some limitations in the study. “The trials used single doses of flavan-3-ol-rich foods, making it difficult to establish a clear link between dosage and response,” he said. Additionally, the research was funded by a tea company, which may have introduced bias into the findings.
How to Benefit from Flavan-3-Ols
For those looking to take advantage of flavan-3-ols, regular consumption is key. The study suggests that it may take four to eight weeks of consistent intake to see noticeable improvements in blood pressure.
The average amount of flavan-3-ols consumed by participants was around 500 to 600 milligrams per day. This can be achieved through two to three cups of tea, one to two servings of dark chocolate, two to three tablespoons of cocoa powder, or a combination of these along with other fruits like grapes, apples, and pears.
Before adding more tea or chocolate to your diet, it’s wise to consult your doctor, especially if you have pre-existing health conditions.
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