Key Takeaways:
- 47% of U.S. adults (116 million) have high blood pressure (≥149/90), with 10–30% resistant to standard treatments.
- Consuming flavanol-rich foods (tea, cocoa, berries, apples) reduces systolic BP by 1.9–2.5 mmHg, per a 25,000-person UK study.
- Benefits are stronger in women (-2.5 mmHg) and older adults, suggesting flavanols may complement aging-related vascular care.
- Urinary flavan-3-ol levels (a flavanol biomarker) directly correlate with BP improvements, emphasizing diet’s measurable impact.
- Maximize flavanol intake via raw/lightly processed foods (e.g., dark chocolate >80% cocoa, fresh berries).
Hypertension is the most common chronic disease in the US, according to the CDC. 47%, or 116 million Americans are affected by this disease, which can be defined as abnormally high blood pressure in the blood vessels. It is most often measured during consultations with the general practitioner and with a blood pressure monitor.
Measuring Blood Pressure
Hypertension is defined as 149/90
Normal blood pressure is 120/80. The first number is the systolic pressure, which is the maximum pressure when the heart contracts to empty itself of blood. The number 80 refers to the diastolic pressure, which is the minimum pressure when the heart relaxes to fill itself. Hypertension is defined as high blood pressure when these numbers exceed 149/90. If hypertension is suspected, for confirmation the doctor often asks the patient to take measurements at home several times a day for three days.
10-30% of hypertensive people are resistant to treatment
10-30% of hypertensive people are resistant to the available treatments, meaning that they do not lower blood pressure for them. But these people may have a solution through diet. According to a study published in the journal Scientific Reports, eating foods rich in flavanols – antioxidants found in certain fruits, vegetables, tea, and cocoa – may help reduce blood pressure in people with high blood pressure.
Flavanols are antioxidants found in certain fruits, vegetables, tea, and cocoa. To get the most out of flavanols, it is best to eat foods that contain them in an unprocessed form.
Lower blood pressure for those who consume flavanols
To reach this conclusion, researchers analyzed urine samples from more than 25,000 adults in the UK for the biomarker flavan-3-ol. This indicates how much flavanols these participants consume. As a result, systolic blood pressure was 1.9 millimeters of mercury (mmHG) lower in men and about 2.5 mmHG lower in women with the highest levels of flavan-3-ol. This means that those who consumed more flavanols had a reduction in hypertension. Finally, the authors noted that this positive effect of flavonols had a greater effect on older people.
FAQs:
What are flavanols?
Flavanols are antioxidants in tea, cocoa, apples, and berries. They improve blood vessel function, aiding blood pressure regulation.
Which foods are highest in flavanols?
Dark chocolate (85%+ cocoa), green tea, blackberries, apples (with skin), and red cabbage.
Can flavanols replace blood pressure meds?
No, they’re a supplement, not a substitute. However, they may help treatment-resistant cases when combined with meds.
How much flavanol intake is needed?
The study didn’t specify exact amounts, but 500mg daily (e.g., 2 squares dark chocolate + 1 cup green tea) aligns with research benchmarks.
Why are older adults more responsive?
Aging reduces nitric oxide (vital for blood flow). Flavanols boost nitric oxide production, counteracting this decline.
References
Ottaviani, J.I., Britten, A., Lucarelli, D. et al. Biomarker-estimated flavan-3-ol intake is associated with lower blood pressure in cross-sectional analysis in EPIC Norfolk. Sci Rep 10, 17964 (2020). https://doi.org/10.1038/s41598-020-74863-7
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