An increasing body of research suggests that certain foods we eat every day could help in reducing blood pressure just as certain medication. The key ingredient in this is flavan-3-ols, which are organic plant compounds found in tea, cocoa, apples, grapes, and a few fruits. They are not just responsible for giving plants their color and flavor, but they also have cardiovascular benefits.
- Naturally derived blood pressure relief Flavan-3-ols, a plant compound that are found in tea, cocoa and grapes, apples and berries, are able to reduce blood pressure by around 3 mmHg in the average, and as high as 7 mmHg for those suffering from hypertension, which is similar to other medicines.
- Healthier blood vessels – Regular intake increases endothelial function (blood vessels flexibility) and helps safeguard against strokes and heart attacks even in those who have regular blood pressure.
- Practical daily dose – Benefits can be measured with 500-600 mg daily, easily achieved with a cup of tea, one or two portions of dark chocolate or perhaps a handful of apples.
- Whole foods are the best choice – Cocoa tea, tea and fruits perform better than supplements likely due to the fact that natural components present in foods improve absorption and effectiveness and provide a safe food-based method to improve the health of your heart.
Why Tea and Dark Chocolate May Be Just as Effective at Reducing Blood Pressure as Pills
A comprehensive review examined more than 145 random controlled studies that included greater than 5200 individuals. These studies evaluated flavan-3-ol rich foods and supplements, and assessed their effects upon blood pressure, as well as vessels’ function. The average daily consumption of around 586 mg flavan-3-olsequivalent to about three to four cups of tea or one or two servings of dark chocolate or even a handful of applesreduced the systolic blood pressure by around 2.8 millimeters, and diastolic pressure by 2.0 mmHg.
For those with hypertension, the reductions were more prominent with systolic levels reaching 6-7 mmHg and 4 mmHg diastolic similar to prescription drugs.
In addition to lowering blood pressure flavan-3-ols also improved endothelial functionwhich is the capacity for blood vessels to properly dilateand with an average 1.7 percent improvement in dilation mediated by flow. This was even seen for people who have normal blood pressures and suggests a protective function for blood vessels as well as an opportunity to stop cardiovascular disease before it begins.
The safety information was reassuring. Side effects reported were not common and minor, mainly confined to minor digestive problems. The most important thing is that whole foods outperformed supplements. In some trials, which utilized flavan-3-ol compounds isolated but the benefits were generally found to be less when compared to natural sources, such as cocoa or tea. This could be due to the synergistic effects of many substances in whole food which may enhance the absorption of nutrients and increase effectiveness.
These findings are important as high blood pressure a significant worldwide cause in heart-related disease when it is that are not considered to be hypertension in full force. But clear guidance on diet has frequently been lacking. There is now evidence to support an easy, practical and pleasurable approach: incorporating flavan-3 ol-rich food items into the daily menu.
Some examples of this are substituting a sweet snack by eating an apple, some dark chocolate, or even having an additional cup of black or green tea. A goal of 500-600 mg of flavan-3-ols daily seems to be enough to provide positive effects. This is achieved by combining 2 to 3 cups of tea with one or two portions of cocoa or dark chocolate and a range of fruits that contain flavan-3-ols like grapes, apples or pear.
Further research is required to verify benefits for people who suffer from diabetes, to understand interactions with medication and to determine how flavan-3-ols interact with other healthy practices. The evidence is already suggesting that food, not only pills could play an important influence on blood pressure control.
Flavan-3-ols do not replace for prescription medication however, when incorporated into an active life style, they can provide an affordable, safe and delicious method to improve the health of your heart.
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