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.