Flavanol-rich Foods May Shield Heart Health During Sedentary Hours

Recent research from the University of Birmingham highlights the potential of flavanol-rich foods, such as cocoa and tea, to protect heart health during periods of prolonged sitting. The study indicates that consuming these foods can prevent declines in vascular function, which are commonly associated with sedentary behavior.

Sedentary lifestyles have become a norm for many, with young adults reportedly spending around six hours daily in sitting positions. This inactivity has been linked to reduced blood vessel function, a concerning trend given that even a slight **1% drop** in vascular function can increase the risk of cardiovascular diseases by **13%**.

Flavanols: The Heart-Healthy Compounds

Flavanols are a type of polyphenol found in various foods, including fruits, tea, and cocoa. Previous studies have suggested their cardiovascular benefits, particularly in supporting the vascular system during stress. The recent findings, published in the Journal of Physiology, build upon this knowledge.

Leading the study, Dr. Catarina Rendeiro, an Assistant Professor in Nutritional Sciences, emphasized the importance of addressing the health risks associated with prolonged sitting. “We all spend a lot of time seated, putting our bodies under stress. Finding ways to mitigate the impact that sitting has on our vascular system could reduce the risk of developing cardiovascular diseases,” she stated.

The rising incidence of cardiovascular disease is alarming. The British Heart Foundation reported an **18%** increase in deaths among working-aged adults in the UK between **2019** and **2023**, with the financial burden of cardiovascular diseases estimated at **£29 billion** annually.

Research Methodology and Findings

To investigate the protective effects of flavanols, researchers conducted a study involving **40 healthy young men**, divided into two fitness levels. Each participant consumed either a high-flavanol cocoa drink (containing **695 mg** of flavanols) or a low-flavanol version (with only **5.6 mg**) before a two-hour sitting session. Women were not included due to potential hormonal influences on vascular function.

The results revealed that those consuming the low-flavanol drink experienced significant declines in vascular function, including increased diastolic blood pressure and reduced blood flow. Conversely, participants who drank the high-flavanol cocoa maintained their vascular function throughout the sitting period.

According to Dr. Sam Lucas, Professor of Cerebrovascular, Exercise & Environmental Physiology, the findings suggest that higher fitness levels alone do not prevent the temporary impairment of vascular function caused by sitting. “Importantly, after consuming the high-flavanol drink, both fitter and less-fit participants maintained their vascular function,” he noted.

The study marks a significant advancement, demonstrating for the first time that flavanols can combat the adverse effects of prolonged sitting on vascular health, irrespective of fitness levels.

Incorporating Flavanol-Rich Foods into Daily Life

The researchers advocate for the easy integration of flavanol-rich foods into daily diets. Alessio Daniele, a PhD student at the University of Birmingham, pointed out that various cocoa products, fruits like apples and berries, and both black and green tea are widely accessible.

Dr. Rendeiro added, “Consuming high-flavanol foods during sedentary periods is a practical way to reduce the impact of inactivity on the vascular system. With sedentary lifestyles on the rise, incorporating flavanol-rich food and drink, combined with regular breaks for movement, could enhance long-term health for everyone.”

These findings emphasize the importance of dietary choices in mitigating health risks associated with modern sedentary habits, offering a simple yet effective strategy for improving vascular health.