13-05-2025
A treat with your evening cuppa is ‘as good at slashing your blood pressure as drugs'
A CUP of tea and square of chocolate could be just as good as some drugs at slashing your high blood pressure, researchers claim.
A new study from the University of Surrey has found that naturally occurring compounds in your daily cuppa or favourite treat may improve blood pressure and blood vessel health.
Called flavan-3-ols, these compounds are found in cocoa, tea, apples and grapes.
According to University of Surrey researchers, they "show promise in improving blood pressure and vascular function, but are currently not used for cardiovascular prevention".
Their study, published in the European Journal of Preventive Cardiology, analysed data from 145 randomised controlled studies.
It found that regularly eating 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 releases substances that aid blood flow and is crucial for overall cardiovascular health.
Damage to your endothelium can put you at risk for a range of health problems like atherosclerosis - when plaques narrow the arteries - as well as related conditions like heart attacks and stroke.
Researchers said the improvement to endothelial function happened separately to changes in blood pressure.
This suggests a broader positive impact on the circulatory system, they wrote, adding that their findings support the use of flavan-3-ols for prevention of cardiovascular issues.
Professor Christian Heiss, lead-author of the study and Professor of Cardiovascular Medicine at the University of Surrey, said: 'The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes."
High blood pressure, high cholesterol and type 2 diabetes are all dubbed 'silent killers' - should we really be that worried?
But this doesn't give you the green light to go ham on chocolate - having small amounts is key, as is choosing dark over milk.
Nor can flavan-3-ols replace medications if you need them to bring down your blood pressure - but they can serve as a useful addition to your "healthy lifestyle", Prof Heiss went on.
"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," he explained.
'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.'
It's not the first time flavan-3-ols - which are a type of flavonoid - have been linked to better heart and circulatory health.
Bananas may also help lower blood pressure
Apples and berries aren't the only fruit that could help slash blood pressure.
New research from the University of Waterloo suggests eating foods like bananas, which are rich in potassium, may be more effective than simply reducing salt intake alone.
"Usually, when we have high blood pressure, we are advised to eat less salt," said Anita Layton, professor of Applied Mathematics, Computer Science, Pharmacy and Biology at the University of Waterloo.
"Our research suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium."
Sodium and potassium are essential electrolytes that your body needs to maintain fluid balance, nerve and muscle function, as well as blood pressure.
"Early humans ate lots of fruits and vegetables, and as a result, our body's regulatory systems may have evolved to work best with a high potassium, low sodium diet," said Melissa Stadt, a PhD candidate and lead author of the study.
"Today, western diets tend to be much higher in sodium and lower in potassium. That may explain why high blood pressure is found mainly in industrialised societies, not in isolated societies."
In 2023, the Academy of Nutrition and Dietetics recommended that people 'increase consumption of nutrient-dense foods rich in flavan-3-ols and low or absent in added sugars, including but not limited to tea, apples, berries, and cocoa" to lower their risk of disease.
It found that 'moderate evidence supporting cardiometabolic protection resulting from flavan-3-ol intake in the range of 400-600 mg/day was supported" by research.
Ultimately, the Academy said 'consumption of dietary flavan-3-ols may help improve blood pressure, cholesterol levels, and blood sugar".
Previous research has also linked compounds found in cocoa, grapes and apples to a lower risk of cognitive decline and dementia.
The study of 122,000 British adults found those who ate the greatest amounts of flavonoids had a 28 per cent lower risk of dementia than people who ate the least.
It found a diet high in flavonoids was an even bigger boost for people with a high genetic risk of dementia, who saw a 43 per cent reduction in risk.
Study author Dr Amy Jennings, from Queen's University in Belfast, said at the time: 'These results provide a clear public health message.
'They suggest that a simple increase in daily consumption of flavonoid-rich foods may lower dementia risk.
'Currently there is no effective treatment for the disease so preventive interventions to improve health should continue to be a priority.'
How to lower blood pressure
Persistent high blood pressure (hypertension) puts extra strain on your blood vessels, heart and other organs and it can raise your risk of serious conditions like heart disease, heart attacks and stroke. Here's how to reduce it.
Reduce salt
Adults are recommended to limit their salt to 6g per day (around one level teaspoon) to avoid health consequences including high blood pressure.
The top tip is to swap out table salt, according to the Salt Substitute and Stroke Study, replacing it with a reduced sodium and added potassium alternative.
Cut down on alcohol
Excessive boozing can narrow the blood vessels, which raises the risk of hypertension.
Official drinking guidelines advise that people should not regularly drink more than 14 units a week to keep health risks from alcohol low.
Get moving
Exercise is good for the heart and the blood vessels.
Although the guidelines recommend 150 minutes of activity per week, if you're currently very inactive, just a walk to the shop every day is better than nothing, and you can work up from there.
Studies suggest that isometric exercises - when you hold the body in one position without moving, such as a wall squat or plank - are best for lowering blood pressure.
Stop smoking
Smoking cigarettes is a killer. It makes the arteries sticky and narrow, which can cause blockages.
While smoking is not a direct cause of high blood pressure, it can cause an instant rise to pressure, heart rate and reduce the amount of oxygen that gets to the body's cells.
Skip coffee
Sadly, caffeine can cause a short, but dramatic increase in your blood pressure - even if you don't have high blood pressure.
Therefore cutting back on coffee is recommended as a lifestyle tip for those with hypertension.
Lose weight
The above tips can help you to lose weight, which is beneficial because being overweight in itself is a risk factor for hypertension.
Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure.
The only way of knowing whether you have high blood pressure is to have a blood pressure test. All adults over 40 years old are advised to have their blood pressure checked at least every five years.
