Flavan-3-ols (also known as flavanols or catechins) are plant compounds belonging to the flavonoid family. They effectively lower and improve the function of blood , thus holding significant potential for heart health protection.
Flavan-3-ols give plants their vibrant colors and help protect them from sunlight and pests. These compounds are found in everyday foods: cocoa, green and black , , and certain berries. Interestingly, the slightly astringent or bitter taste of dark strong tea or chocolate is due to these very flavan-3-ols.
What Did the Researchers Discover?
Professor Heiss’s team aimed to determine how flavan-3-ols affect blood pressure and endothelial function (the dilation of blood vessels and their response to blood flow).
The scientists analyzed data from 145 randomized controlled trials involving 5,200 volunteers.
The authors of these studies assessed the impact of various flavan-3-ol-rich foods (such as cocoa, tea, grapes, and apples) on two key cardiovascular markers: blood pressure and flow-mediated dilation (a measure of how well the inner lining of blood vessels functions).
The studies lasted from several weeks to several months, as reported by Science Alert. During this time, participants consumed an average of about 586 mg of flavan-3-ols daily. This roughly corresponds to two to three cups of tea, one to two servings of dark chocolate, two tablespoons of cocoa powder, or a couple of apples.
Regular consumption of flavan-3-ols led to a significant reduction in systolic blood pressure (the upper number) by 2.8 mm Hg and diastolic blood pressure (the lower number) by 2 mm Hg. This effect is comparable to that of prescription medications for hypertension. The researchers also found that long-term intake of flavan-3-ols significantly improved endothelial function.
Side effects from consuming these products were rare and limited to minor digestive issues. Thus, incorporating flavan-3-ol-rich foods into the diet is generally safe.
Heart Health and Daily Flavan-3-ol Intake
The benefits of these organic compounds were more pronounced in patients with elevated blood pressure. Meanwhile, individuals with normal blood pressure showed improved vascular function. The researchers suggested that flavan-3-ols may help prevent cardiovascular diseases.
Typically, doctors recommend lifestyle changes, including dietary adjustments, for patients with high blood pressure and heart issues. However, medical professionals often lack specific guidance on which foods to prioritize. The findings of this new study will help fill that gap, with a focus on foods rich in flavan-3-ols.
What about supplements containing these compounds? The scientists noted that in supplement form, flavan-3-ols had a lesser effect compared to their presence in actual foods like tea or cocoa.
The study authors determined that to achieve noticeable results, consuming 500-600 mg of flavan-3-ols per day is sufficient. This can be accomplished by adding two to three cups of green or black tea, one to two servings (about 56 g) of dark , two to three tablespoons of cocoa powder, two to three apples, and other fruits rich in flavan-3-ols, such as grapes, pears, and berries, to your diet.
It’s worth noting that these are not just trendy health foods, superfoods, or expensive powders, but rather products we already love and consume daily.
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