The research shows that natural vegetable compounds help to improve the functioning of blood vessels, reducing the risk of heart and stroke problems
We always feel that we should “feed us healthier”, but what does it really mean? Even doctors sometimes have difficulty offering a clear and practical guide on which specific foods are useful for health, because they work and what real benefits can expect people.
A growing number of research is starting to offer some answers. Together with my colleagues, I studied If a group of plant compounds called Flavan-3-Ois could help reduce blood pressure and improve the function of blood vessels. The results suggest that these compounds can have real potential to protect health Heart.
Flavan-3-Ois-Ois-Volte called Flavonoli or Catechine, are natural vegetable compounds that belong Flavonoid family. They are part of what gives color to the plants and helps to protect them from sunlight and parasites.
Flavonoli are present in some of the best known foods: cocoa, green and black tea, grapes, apples and even some red fruits. That slightly acid or bitter taste that you try in dark or inside chocolate tea strong? They are the Flavan-3-OS in action.
Scientists have long been interested in their health effects. In 2022, the Cosmos studio (Study on the results of cocoa and multivitamin results), which accompanied more than 21,000 people, discovered that cocoa flavonoids, but not those of multivitamin supplements, reduced the deaths to cardiovascular diseases of 27%. Our study proposed to further deepen this discovery, focusing specifically on its effects on blood pressure and endothelial function (how well the blood vessels expand and respond to blood flow).
We analyze the data of 145 randomized clinical studies involving more than 5,200 participants. These studies have tested a variety of foods and supplements rich in flavan-3-ol, including cocoa, tea, grapes, apples and compounds isolated as epicazionquin and measured their effects on two important cardiovascular markers: blood pressure and dilation mediated by the flow (FMD), a measure of how the internal coating of the emocronized vase.
Studies varied from short -term interventions (a single dose) to long -term interventions, lasting weeks or months. On average, the participants consumed about 586 mg of flavan-3-os per day; About the quantity found in two or three cups of tea, from one to two portions of dark chocolate, two tablespoons of cocoa powder or some apples.
Regular consumption of flavan-3-os led to an average blood pressure drop measured in an office of 2.8 mmhg systolic (the higher number) and 2.0 mmhg diastolic (the lower number).
But for people who started with high blood pressure or hypertension Diagnosticate, the benefits were even higher, with reductions of up to 6-7 mmhg systolic and diastolic 4 mmhg. This is comparable to the effects of some medicines prescribed for blood pressure and can significantly reduce the risk of heart attacks e spill.
We also discovered that the Flavan-3-OS has improved the endothelial function, with an average increase of 1.7% in the FMD after prolonged hiring. This advantage also appeared in participants whose blood pressure was already normal, suggesting that these compounds can help protect blood vessels in various ways.
The side effects were rare and generally light, limiting themselves to small digestive problems, suggesting that the addition of foods rich in flavan-3-os to the diet is generally safe.
Help cardiovascular health
Although the benefits have been more pronounced in people with hypertension, even those with normal readings have observed improvements in the vascular function. This suggests that Flavan-3-OS can help prevent cardiovascular problems before starting.
Hypertension is one of the main factors that cause cardiac diseases all over the world, even at levels that Do not qualify as total hypertension (140/90 mmHg or more). Recent guidelines From the European Society of Cardiology, it now recognizes that “high” blood pressure (120-139 systolic and 70-89 diastolic) also causes an increased risk.
Changes in lifestyle, in particular the diet and exercisesThey are recommended by doctors as first installment strategies. But patients and even healthcare professionals often lack clear and specific guidelines on which foods really make the difference. Our results help to fill this gap, showing that the increase in the intake of flavan-3-os through daily foods can offer a simple and evidence-based way to help cardiovascular health.
And the supplements?
Some studies have tested supplements or compounds isolated from flavan-3-ol, but have often shown smaller effects than full foods such as tea or cocoa. This may be due to the fact that other beneficial compounds in full food act together, increasing absorption and effectiveness.
Today it seems safer and more effective to focus on obtaining Flavan-Botal from foods rather than from high doses supplements, in particular for people who take drugs, since the interactions are not completely understood.
The studies we analyze suggest that 500-600 mg of flavan-3 days a day could be enough to obtain benefits. You can reach this amount that combines two to three cups of green or black tea, from one to two portions (about 56 g) of dark chocolate or two to three tablespoons of cocoa powder, from two to three apples and other fruits rich in flavan-3-OS, such as grapes, pears and red fruit.
Small changes in everyday life, like changing a sweetened snack for an apple and a piece of dark chocolate, or adding an extra cup of tea, can gradually improve heart health over time. Since the flavan-3-o content can vary between food, blood pressure monitoring at home can help check if this is making the difference for you.
Further research is needed, especially in People with diabeteswhere the results were less consistent. We must also better understand how flavan-3-and interacts with medicines and if even greater benefits can be obtained if combined with other healthy habits.
But the evidence is now strong enough to recommend Flavan-3-OS Rich Foods as part of a healthy heart diet. Since doctors seek practical and accessible lifestyle strategies for patients, these results bring us closer to the idea of using food as medicines.
Of course, Flavan-3-Ois is not a magical solution. They will not replace medicines for everyone. But combined with other healthy habits, they can offer a significant and delicious impulse – cardiovascular health. And, contrary to many fashions that passed in the health area, they are not super exotic or post -Costosis foods. These are foods that many of us have already appreciated, have used a little more intentional.
Christian Heiss is a professor of cardiovascular medicine and head of the Department of Clinical and Experimental Medicine at the University of Surrey.
This content was originally published in The conversation. To read the original text, .
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
