Shield Your Heart with Cocoa & Tea: Combat Sedentary Damage

Impact of Flavanol-Rich Foods on Vascular Health

Discover how consuming flavanol-rich foods like tea, berries, apples, and cocoa can enhance men’s vascular health, particularly in offsetting the negative effects of prolonged sitting. These new insights stem from a recent study by the University of Birmingham.

Sedentary Lifestyle and Vascular Health

Sedentary lifestyles are common in today’s world. It is estimated that young adults sit for about six hours each day. This extended sitting is known to negatively impact blood vessel function. Research reveals that even a tiny 1% decrease in vascular function results in a 13% increase in the risk of heart-related conditions like heart disease, stroke, and heart attacks. It’s essential to understand how certain dietary choices, especially consuming foods high in flavanols, can help maintain vascular health during long periods of inactivity.

What Are Flavanols and Why Do They Matter?

Flavanols are naturally occurring polyphenols present in several fruits, tea, nuts, and cocoa beans. They have previously been associated with cardiovascular benefits, especially in supporting the vascular system during psychological stress. The Journal of Physiology has published research that builds on these earlier findings.

Flavanols and Cardiovascular Disease

Cardiovascular disease is on the rise. Recent analyses estimate that cardiovascular diseases cost the UK approximately £29 billion. In 2023, the number of deaths among working-aged adults in the UK due to cardiovascular disease increased by 18% to 21,975 compared to 2019, according to the British Heart Foundation.

Testing Whether Flavanols Protect the Body During Sitting

The researchers at the University of Birmingham investigated how flavanols could help maintain vascular function during prolonged sitting by examining their effects during a two-hour sitting period. They found that the intake of flavanols may support vascular health, regardless of fitness levels.

High-Flavanol Cocoa Prevents Declines in Blood Vessel Function

The study found that participants who consumed a drink high in flavanols did not show declines in vascular function in either the arm or leg arteries. This groundbreaking research is the first to show that flavanols can prevent sitting-induced vascular dysfunction in healthy young men.

Incorporating Flavanol-Rich Foods Into Daily Routines

Adding high-flavanol foods to your diet can be easily accomplished. Many cocoa products available in supermarkets and health stores are processed in ways that preserve flavanol levels. But if cocoa isn’t to your liking, fruits like apples, plums, berries, nuts, and black and green tea can serve as excellent alternatives. Thus, consuming high-flavanol foods and drinks, coupled with short walks or standing up to break up periods of inactivity, could enhance long-term health.