We all know it: healthy eating is important. But what exactly do you have to eat to keep your heart and blood vessels healthy? Even doctors often have no concrete answer to that. Fortunately, science now comes with surprisingly clear news: ordinary everyday products such as tea, apples and pure chocolate appear to be powerful natural blood pressure lowers.
The key is in a group of vegetable substances called Flavan-3-sole. They belong to the flavonoids, which protect plants against sunlight and insects – and now it appears: also our blood vessels. Researchers collected data from 145 studies with a total of more than 5200 participants. Their conclusion: those who get around 500 to 600 milligrams of flavan-3-sole every day, see their blood pressure falling and the blood vessels function better. In people with increased blood pressure, the results even increased to a decrease from 6 to 7 mm Hg Systolic upper pressure. That is comparable to the effect of certain prescribed medicines.
Two heads of green tea
What do you have to eat to get that quantity? Think of two to three cups of green or black tea, one to two pieces of pure chocolate, an apple and a handful of grapes or berries. The researchers recommend that these substances mainly get through food and not through supplements. They often work less well, and long -term safety has been less well investigated.
The great thing is: these foods are cheap, easily available and loved by many people. No expensive superfoods or complicated diets, but just an extra cup of tea, an apple as a snack or a block of chocolate with the coffee. Small, feasible adjustments with possibly major consequences for your heart health. Certainly for those who do not yet use medication, these products can help prevent problems. But even if you are already taking blood pressure lowers, Flavan-3-sole can support your body extra.
