Foods that lower blood pressure as effectively as pills - exactly what to eat
A groundbreaking study has revealed that certain foods might be as effective in lowering blood pressure as standard medication. This could pave the way for individuals to manage their condition through dietary choices, by incorporating items like apples and grapes into their daily intake.
Professor Christian Heiss from the University of Surrey, specialising in Cardiovascular Medicine, along with his team, has been examining flavan-3-ols - compounds naturally occurring in some plants. He commented: "The results suggest these everyday compounds may have real potential for protecting heart health."
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Flavan-3-ols are responsible for giving plants their vibrant hues and also play a role in shielding them from ultraviolet rays and pests. These compounds are present in cocoa, both green and black tea, grapes, apples, and even certain berries.
In the 2022 Cosmos trial (Cocoa Supplement and Multivitamin Outcomes Study), which tracked over 21,000 participants, it was discovered that cocoa flavanols cut down deaths related to cardiovascular conditions by 27%.
The recent study honed in on the impact of these compounds on blood pressure and the ability of blood vessels to expand and react to blood flow.
It scrutinised data from 145 randomised controlled trials with more than 5,200 participants, testing cocoa, tea, grapes, apples, and specific compounds such as epicatechin, reports Surrey Live.
On average, the subjects ingested approximately 586 mg of flavan-3-ols each day; this is equivalent to the amount found in two to three cups of tea, one to two portions of dark chocolate, two tablespoons of cocoa powder, or a couple of apples.
Regular intake of flavan-3-ols has been linked to a notable decrease in office blood pressure, with an average reduction of 2.8 mmHg systolic (the top number) and 2.0 mmHg diastolic (the bottom number).
For individuals with elevated blood pressure, the results were even more significant, showing reductions of up to 6–7 mmHg systolic and 4 mmHg diastolic.
Professor Heiss said: "That's comparable to the effects of some prescription blood pressure medications and could significantly lower the risk of heart attacks and strokes.
"Side effects were uncommon and typically mild, usually limited to minor digestive issues, suggesting that adding flavan-3-ol-rich foods to your diet is generally safe.
"While the benefits were most pronounced in those with high blood pressure, even people with normal readings saw improvements in vascular function. This suggests flavan-3-ols may help prevent cardiovascular problems before they begin."
Speaking to The Conversation, Professor Heiss explained: "Lifestyle changes, particularly diet and exercise, are recommended by doctors as first-line strategies. But patients and even healthcare providers often lack clear, specific guidance on which foods truly make a difference.
"Our findings help fill this gap by showing that boosting flavan-3-ol intake through everyday foods may offer a simple, evidence-based way to support cardiovascular health."
He further explained: "The studies we reviewed suggest that 500–600 mg of flavan-3-ols daily may be enough to see benefits. You could reach this by combining two to three cups of green or black tea, one to two servings (about 56g) of dark chocolate or two to three tablespoons of cocoa powder, two to three apples, plus other flavan-3-ol-rich fruits like grapes, pears and berries.
"Small daily swaps, then, like trading a sugary snack for an apple and a piece of dark chocolate or adding an extra cup of tea, could gradually improve your heart health over time.
"Because flavan-3-ol content can vary between foods, monitoring your blood pressure at home may help you see if it's making a difference for you.
"More research is needed, particularly in people with diabetes, where the results were less consistent. We also need to better understand how flavan-3-ols interact with medications and whether even greater benefits can be achieved when combined with other healthy habits.
"But the evidence is now strong enough to recommend flavan-3-ol-rich foods as part of a heart-healthy diet. As clinicians seek practical, affordable lifestyle strategies for patients, these findings bring us closer to the idea of using food as medicine.
"Of course, flavan-3-ols aren't a magic fix. They won't replace medication for everyone. But combined with other healthy habits, they may offer a meaningful – and delicious – boost to cardiovascular health.
"And unlike many health fads, this isn't about exotic superfoods or expensive powders. It's about foods many of us already enjoy, used a little more intentionally."
The research indicated that consuming these foods in their natural form is significantly more beneficial than opting for high-flavan-3-ol supplement pills.
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