Naturally occurring compounds called flavan-3-ols — found in cocoa, tea, apples and grapes — may improve blood pressure and the health of our blood vessels, according to a new meta-analysis of 145 previous studies by University of Surrey scientists.
Flavan-3-ol-rich foods and supplements decrease blood pressure in particular in people with high blood pressure when consumed daily similar to medication. Image credit: Lagou et al., doi: 10.1093/eurjpc/zwaf173.
“Flavan-3-ols, found in cocoa, tea, and certain fruits, show promise in improving blood pressure and vascular function, but are currently not used for cardiovascular prevention,” said University of Surrey’s Professor Christian Heiss, lead author of the study.
“Our meta-analysis evaluated the effects of flavan-3-ol-rich interventions on blood pressure and endothelial function.”
In their meta-analysis, the authors analyzed data from 145 randomized controlled studies published from 1946 to 2024.
They found that regular consumption of flavan-3-ols can lead to a reduction in blood pressure readings, particularly in people with elevated or high blood pressure.
In some cases, the average blood pressure-lowering effects were comparable to those seen with some medications.
Flavan-3-ols were also found to improve the function of the endothelium — the inner lining of blood vessels — which is crucial for overall cardiovascular health.
This improvement occurred independently of blood pressure changes, suggesting a broader positive impact on the circulatory system.
“The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes,” Professor Heiss said.
“Incorporating small amounts of commonly consumed foods like tea, apples, dark chocolate, or cocoa powder into a daily balanced diet could provide beneficial amounts of flavan-3-ols.”
“While not a replacement for prescribed medications or medical advice, including more flavan-3-ol-rich foods in a daily routine could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure.”
“These are findings that, although promising, require ongoing investigation.”
A paper on the findings was published in the European Journal of Preventive Cardiology.
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Vasiliki Lagou et al. Impact of flavan-3-ols on blood pressure and endothelial function in diverse populations: a systematic review and meta-analysis of randomized controlled trials. European Journal of Preventive Cardiology, published online March 24, 2025; doi: 10.1093/eurjpc/zwaf173
