This Tasty Dietary Change Could Help Lower Your Blood Pressure

Recent research is proving this nutrient to be great for your heart. And nature

provides a delicious abundance of it.

A group of powerful flavonoids known as flavan-3-ols–sometimes known as

catechins or flavanols–is proving to safely and powerfully reduce blood pressure.

These nutrients are found in dark chocolate, green tea, apples, grapes and some

berries.

A new meta-analysis of 145 controlled studies, and 5205 people, has now shown

just how powerful these flavonoids are. The studies included epicatechin,

epigallocatechin-gallate, cocoa products, tea, grape extract and apples. The

amount of flavan-3-ols was about 586mg, or the amount found in 2-3 cups of

green tea, 2 tablespoons of cocoa powder or 2 apples.

The flavan-3-ols dropped systolic blood pressure by 2.8 mmHg and diastolic

blood pressure by 2.0 mmHg. Ambulatory blood pressure dropped by 3.7 mmHg.

When people actually had high blood pressure, the results were even more

impressive. Blood pressure measured in the doctor’s office dropped by 5.9

mmHg, and ambulatory blood pressure dropped by 6.8 mmHg. That is

comparable to some blood pressure medications, but the flavonoids were

extremely safe.

This study establishes the flavan-3-ols flavonoids found in green tea, dark

chocolate and other foods as a safe and powerful way to help lower blood

pressure.

Eur J Prev Cardiol. 2025 Oct 10;32(14):1322-1334.