Jerusalem Post

ByDORON KUPERSTEIN

A study involving 5,200 participants reveals that foods rich in certain plant compounds lower blood pressure by 7 points and reduce the risk of heart attacks.

We’re always told to “eat healthy” – but what does that really mean? Even doctors sometimes struggle to give clear, practical advice on which specific foods support health and what they can actually do for us.
A new and comprehensive study offers exciting scientific answers. It turns out that a group of plant compounds called flavanols – found in chocolate, tea, apples, and grapes – can significantly lower blood pressure and protect the heart.
The most comprehensive study in the field
Researchers analyzed data from 145 clinical trials involving more than 5,200 participants. The studies examined a variety of flavanol-rich foods – from cocoa and milk to grapes and apples – and measured their effect on two key indicators: Blood pressure and vascular function.

On average, participants consumed about 586 mg of flavanols per day – an amount equal to two to three cups of tea, one to two servings of dark chocolate, two tablespoons of cocoa, or two apples. The results stunned the researchers:

Significant blood pressure reduction
Regular consumption of flavanols led to an average reduction in blood pressure of:
• 2.8 points in systolic pressure (the top number)
• 2.0 points in diastolic pressure (the bottom number)
But for people who started with high blood pressure, the benefits were even greater:
 
 

• Up to 6–7 points drop in systolic pressure

• 4-point drop in diastolic pressure
This drop is similar to the effects of prescription blood pressure medications and can significantly reduce the risk of heart attacks and strokes.
The study also found that flavanols improved blood vessel function with an average 1.7% increase in their ability to dilate. This benefit appeared even in participants whose blood pressure was already normal.
What are flavanols?
Flavanols are natural plant compounds that belong to the flavonoid family. They’re part of what gives plants their color and help protect them from sunlight and pests.

• Cocoa and dark chocolate
• Green and black tea
• Grapes and red wine
• Apples and pears
• Berries
Familiar with the slightly bitter or tangy taste you notice in dark chocolate or strong tea? That’s flavanols at work.
Is it better to get them from food or supplements?
Some studies examined supplements or isolated flavanol compounds, but these generally showed smaller effects compared to whole foods like tea or cocoa.
Why does food win?
• Other beneficial compounds in whole foods work together
• Enhanced absorption and effectiveness
• Safer than high-dose supplements
How to reach the optimal dose?
Studies suggest that 500–600 mg of flavanols per day may be enough to see benefits. You can reach this through:
Daily combinations:
• 2–3 cups of green or black tea
• 1–2 servings (about 56 grams) of dark chocolate
• 2–3 tablespoons of cocoa
• 2–3 apples
• Grapes, pears, and berries
Small swaps with big impact:
• Swap a sweet snack for an apple and a piece of dark chocolate
• Add an extra cup of tea a day
• Replace milk chocolate with dark chocolate
• Add cocoa to your smoothie or muesli
Side effects were uncommon, and when they did occur, they were usually mild and limited to minor digestive issues. This suggests that adding flavanol-rich foods to your diet is generally safe.
Although the benefits were most pronounced in people with high blood pressure, even people with normal readings saw improvements in blood vessel function. This indicates that flavanols may also help prevent cardiovascular issues before they begin.
What else should you know?
• Not a replacement for medication: Flavanols won’t replace meds for everyone
• More research needed: Especially in people with diabetes
• Home monitoring: Measuring blood pressure at home can help track results
• Combine with healthy habits: Best benefits come as part of a healthy lifestyle
Unlike many health trends, this study isn’t about exotic superfoods or expensive powders. The results focus on foods many of us already enjoy – just with more intentional use.
These simple foods – tea, chocolate, apples, and grapes – can be a powerful tool in our arsenal for preventing heart disease. Combined with other healthy habits, they offer a tasty and accessible way to boost heart health.
The evidence is now strong enough to recommend flavanol-rich foods as part of a heart-healthy diet. As doctors look for practical and accessible lifestyle strategies for patients, these findings bring us closer to the idea of using food as medicine.