We already knew that a good square of dark chocolate or a cup of tea could be good for our morale. What we didn’t know is that they could also help lower blood pressure. This is what a new study published in theEuropean Journal of Preventive Cardiologyconducted by researchers at the University of Surrey in the United Kingdom. The team reviewed data from 145 randomized controlled studies on a group of natural compounds called flavanols, found notably in cocoa, tea, apples and grapes.
How tea and chocolate affect blood pressure
Flavanols are natural antioxidants found in some common plant foods. Researchers found that their regular consumption could lead to a reduction in blood pressure, especially in people with mild to moderate hypertension.
According to the study, the hypotensive effect observed can, in certain cases, be comparable to that of antihypertensive drugs. An effect which is not insignificant, especially in a context where nearly one in three adults suffer from hypertension in the world.
But the effects don’t stop there. The study also reveals an improvement in endothelial function, which is the ability of blood vessels to dilate properly. This improvement was observed outside of changes in blood pressure, reflecting a broader beneficial impact on overall blood circulation.
A realistic and accessible daily recommendation
Rather than promoting radical dietary changes, the study emphasizes the ease of integrating these compounds into a balanced diet. Professor Christian Heiss, specialist in cardiovascular medicine at the University of Surrey and lead author of the study, said: “Incorporating small amounts of commonly consumed foods like tea, apples, dark chocolate or cocoa powder into a balanced daily diet could provide beneficial amounts of flavanols“.
In other words, there is no need to change your habits: moderate and regular consumption can be enough to obtain measurable effects. The researcher emphasizes, however, that these changes cannot replace medical treatment or professional advice, but that they can constitute a useful complement for those seeking to improve their cardiovascular health.
What foods to choose and how often to eat them?
Here are the main sources of flavanols identified in the study:
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Dark chocolate (at least 70% cocoa);
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Green tea and black tea;
- Apples, especially with skin;
- Red grapes, especially in their unprocessed version;
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Raw cocoa powder, unsweetened.
The optimal quantity is not universally specified, because it depends on many factors (weight, state of health, metabolism). However, the most marked effects were observed in diets where these foods were included daily in small doses.