Nearly half of Americans have hypertension, according to the US FDA’s data from 2024. This means more than 119 million US adults are struggling with high blood pressure, according to the US Food & Drug Administration. What’s more shocking is that only one in four of them has this condition under control. Far worse, many are even unaware that they have hypertension, which is exactly why it is called a silent killer. Hypertension can increase the risk of heart, brain, kidney, and other chronic diseases, according to the WHO. This is why keeping blood pressure in check is crucial. What if you could lower blood pressure naturally? How? By eating the right foods. A recent study from the University of Surrey, published in the European Journal of Preventive Cardiology, found that foods rich in flavan-3-ols can significantly lower blood pressure.

How flavan-3-ols help to lower blood pressure

You may have a new reason to enjoy your daily cup of tea or a small piece of dark chocolate. A new study found that naturally occurring compounds called flavan-3-ols, found in cocoa, tea, apples, and grapes, may improve blood pressure and the health of your blood vessels. The researchers analysed data from 145 randomised controlled studies to understand the impact of flavan-3-ols on blood pressure. They found that consumption of foods rich in these specific flavanols can lead to a reduction in blood pressure readings, especially in people with elevated or high blood pressure. In fact, in some cases, the researchers even observed that the average blood pressure-lowering effects were comparable to those seen with some medications. These flavan-3-ols improved the function of the endothelium, the inner lining of blood vessels, which is crucial for overall cardiovascular health.

How to eat your way to normal blood pressure

For people who are struggling with high blood pressure, incorporating flavanol-rich foods into the diet, along with medications, can significantly improve the condition. “The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes. Incorporating small amounts of commonly consumed foods like tea, apples, dark chocolate, or cocoa powder into a daily balanced diet could provide beneficial amounts of flavan-3-ols,” Professor Christian Heiss, lead author of the study and Professor of Cardiovascular Medicine at the University of Surrey, said. “While not a replacement for prescribed medications or medical advice, including more flavan-3-ol-rich foods in a daily routine could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure. These are findings that, although promising, require ongoing investigation,” Heiss added.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen