Good news for lovers of tea, chocolate, apples, and grapes—these everyday foods contain natural compounds that can help lower blood pressure and support heart health. Scientists call these compounds flavan-3-ols, a type of flavonoid found in many fruits and plants.
A recent study published in the European Journal of Preventive Cardiology reviewed 145 previous studies and found that eating or drinking foods rich in flavan-3-ols regularly may reduce blood pressure. The effect can be as strong as some blood pressure medications when consumed daily.
Flavonoids are natural substances found in plants that protect them from damage. There are over 6,000 types, responsible for the bright colors of fruits and vegetables. They are known to fight inflammation and oxidative stress, both linked to heart disease and aging.
Professor Christian Heiss, who led the study, says adding small amounts of tea, apples, dark chocolate, or cocoa powder to your diet could help maintain a healthy blood pressure. However, he stresses this is not a substitute for medical treatment but a helpful addition to a balanced lifestyle.
Other research also shows that flavonoids support healthy aging by improving blood vessel function, reducing inflammation, and helping maintain muscle strength. Foods like tea, apples, red wine, blueberries, oranges, and grapes have been linked to these benefits.
Nutrition experts agree that these tasty foods can be a simple, enjoyable way to boost your heart health and age well. So, next time you enjoy a cup of tea or a piece of dark chocolate, remember you’re doing something good for your heart and body.
