Everyday Foods High in Flavan-3-Ols Found to Cut Blood Pressure with Drug-Like Effects
A recent review positions common foods as an accessible approach to managing blood pressure, with further research needed on optimal dosing and long-term outcomes.
Overview
- The meta-analysis pooled data from 145 randomized controlled trials and over 5,200 participants, finding average reductions of 2.8 mmHg systolic and 2.0 mmHg diastolic blood pressure.
- Adults with elevated blood pressure saw reductions up to 6–7 mmHg systolic and 4 mmHg diastolic, levels comparable to some prescription antihypertensives.
- Sustained intake of flavan-3-ols increased flow-mediated dilation by an average of 1.7 percent, indicating improved endothelial function.
- Whole-food sources such as tea, dark chocolate, grapes and apples produced stronger cardiovascular benefits than isolated supplement compounds.
- Researchers recommend about 500–600 mg of flavan-3-ols daily through common foods, while calling for long-term trials to refine dosing guidelines and assess safety across different populations.