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RTÉ News
14-07-2025
- Health
- RTÉ News
Could tea, chocolate and apples help lower your blood pressure?
Analysis: New research suggests that plant compounds found in everyday food may have real potential for protecting heart health By Christian Heiss, University of Surrey We're constantly told to "eat healthy", but what does that actually mean? Even doctors sometimes struggle to offer clear, practical advice on which specific foods support health, why they work and what real benefits people can expect. A growing body of research is starting to offer some answers. Along with colleagues, I have researched whether a group of plant compounds called flavan-3-ols could help lower blood pressure and improve blood vessel function. The results suggest these everyday compounds may have real potential for protecting heart health. From RTÉ Radio 1's Today with Claire Byrne, Dr Paddy Barrett from Blackrock Clinic on how to reduce your blood pressure Flavan-3-ols – sometimes called flavanols or catechins – are natural plant compounds that belong to the flavonoid family. They're part of what gives plants their colour and helps protect them from sunlight and pests. For us, they show up in some of our most familiar foods: cocoa, green and black tea, grapes, apples and even some berries. That slightly tart or bitter note you taste in dark chocolate or strong tea? That's flavan-3-ols at work. Scientists have long been interested in their health effects. In 2022, the Cosmos trial (Cocoa Supplement and Multivitamin Outcomes Study), which followed over 21,000 people, found that cocoa flavanols, but not multivitamin supplements, reduced deaths from cardiovascular disease by 27%. Our study set out to dig even deeper, focusing specifically on their effects on blood pressure and endothelial function (how well blood vessels dilate and respond to blood flow). From Irish Heart Foundation, what is blood pressure? We analysed data from 145 randomised controlled trials involving more than 5,200 participants. These studies tested a range of flavan-3-ol-rich foods and supplements, including cocoa, tea, grapes, apples and isolated compounds like epicatechin, and measured their effects on two key cardiovascular markers: blood pressure and flow-mediated dilation (FMD): a measure of how well the inner lining of blood vessels functions. The studies ranged from short-term (a single dose) to longer-term interventions lasting weeks or months. On average, participants consumed about 586 mg of flavan-3-ols daily; roughly the amount found in 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 an average drop in office blood pressure of 2.8 mmHg systolic (the top number) and 2.0 mmHg diastolic (the bottom number). But for people who started with elevated blood pressure or diagnosed hypertension, the benefits were even greater with reductions of up to 6–7 mmHg systolic and 4 mmHg diastolic. That's comparable to the effects of some prescription blood pressure medications and could significantly lower the risk of heart attacks and strokes. From HSE Talking Health and Wellbeing podcast, a discussion on hearthHealth with Janis Morrissey from the Irish Heart Foundation We also found that flavan-3-ols improved endothelial function, with an average 1.7% increase in FMD after sustained intake. This benefit appeared even in participants whose blood pressure was already normal, suggesting these compounds may help protect blood vessels through multiple pathways. 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. Supporting cardiovascular health 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. From RTÉ Radio 1's Ray D'Arcy Show, Prof Robert Byrne from the Mater Private Network on how to improve heart health High blood pressure is one of the major drivers of heart disease worldwide, even at levels that don't qualify as full-blown hypertension (140/90 mmHg or higher). Recent guidelines from the European Society of Cardiology now recognise that even "elevated" blood pressure (120–139 systolic and 70–89 diastolic) carries increased risk. 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. What about supplements? Some studies tested supplements or isolated flavan-3-ol compounds, but these generally showed smaller effects than whole foods like tea or cocoa. This may be because other beneficial compounds in whole foods work together, enhancing absorption and effectiveness. At present, it appears both safer and more effective to focus on getting flavan-3-ols from foods rather than high-dose supplements, especially for people taking medications, since interactions are not fully understood. 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. Combined with other healthy habits, flavan-3-ols may offer a meaningful – and delicious – boost to cardiovascular health 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 and 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.
Irish Independent
11-05-2025
- Entertainment
- Irish Independent
Triona McCarthy: Wondering how to disguise those hooded eyes? I've got just the tricks
Dr Siún Murphy in Blackrock Clinic is the doc of choice where I live, and I'm now going to jump on the bleph wagon so I'm booking in with Dr Michéal O'Rourke in the Institute of Dermatologists when the time comes for mine. If your eyes need some attention, here are a couple of products to help with recovery, disguise or distraction! Balmy Evenings South Korean cosmeceutical brand Genosys is the make-up to use after having anything invasive done. It's already a well-known name in Irish clinics and salons, and it has introduced innovative homecare products to the Irish skincare market. Try the Genosys Intensive Blemish Balm Cream (€45, which is a combination of moisturiser, SPF and cover-up. It will reduce redness, which is great for skin that needs a little TLC post surgery. Brow-can't-be beaten If the idea of going under the knife is too much, draw attention away from hooded eyes by having showstopping brows. Brow Aid S.O.S Advanced Brow and Lash Recovery Mask (€26, is another gem from brow queen Kim O'Sullivan. It's a serum that promotes regrowth and recovery and it repairs and nourishes your brows to help them grow strong. Oh, and the name of the brand is a play on first aid, as O'Sullivan's products provide just that for brows in need — which I only found out recently when I interviewed her. Henna Party You could also try Henna Brows at Hillary's in Ranelagh, Dublin 6 — I get mine done with Lauren (€50, They're great if you've had embrowdery like me that's faded, and they last really well. Henna brows are great for damaged and weak hairs as they're based on natural ingredients, and your skin gets coloured as well as your brow hairs to give you a great result. Bright Eyes Finally, are these the bougiest patches ever? The Dior Hydrating Eye Patches (€85, are designed to revitalise and brighten the eyes. Each set contains five pairs of single-use patches, and all you have to do is leave them on for 10 minutes. They're suitable for all skin types and contain double hydrogel technology for flexibility and adhesion. You'll have fabulous peepers in no time! Treat Tatcha The Brightening Serum, €99, adore this serum from Tatcha, created by Vicky Tsai, who studied the natural Japanese ingredients and timeless rituals that healed her inside and outThe serum contains brightening Vitamin C compounds and ferulic acid to firm and boost the skin. It's exactly what I need to brighten up my day... and face. ADVERTISEMENT Treatment IPL M22, from €135, I often get DMs asking what my favourite treatment is and any kind of IPL is always high up on my list. This IPL facial rejuvenation at The Wicklow Street Clinic in Dublin is a special collagen-boosting facial that tightens, tones and rejuvenates. It uses the M22 Universal IPL Machine, which is the gold standard and offers remarkable results on a range of skin concerns, from wrinkles to rosacea, with results lasting up to 18 months. . Trick Glow up If your concealer looks too pale or ashy to cover up dark circles under the eyes, try blending it with some cream bronzer instead for a warm, radiant glow. It adds depth and brightens your look without that washed-out effect. Just a little swipe can make all the difference! Gently blend with your finger tips and finish with some brow gel and mascara and you're good to go. Who's ready to give this easy trick a try?
