Fresh findings from the University of Birmingham reveal that munching on flavanol-rich foods—think tea, berries, apples, and cocoa—could be a smart move for protecting vascular health, especially for men who spend hours sitting. The study’s insights have been shared in the Journal of Physiology.
Sitting has become second nature in our fast-paced lives. Young adults reportedly spend about six hours a day sitting. Long periods of inactivity can severely impact vascular efficiency, which is a huge health concern.
Research shows that even a 1% dip in vascular function—measured by the brachial flow-mediated dilation (FMD)—can spike cardiovascular disease risk by 13%. Heart-related illnesses like heart diseases, strokes, and heart attacks are all increased by declining vascular health.
The research team set out to see if indulging in foods rich in flavanols might somehow counter the risks associated with extended sitting.
Flavanols are naturally occurring polyphenols found in various fruits, tea, nuts, and notably, cocoa beans. These compounds have been linked to benefits in heart health, including their role in protecting our vascular systems under mental strain.
Dr. Catarina Rendeiro, an Assistant Professor in Nutritional Sciences at the University of Birmingham and the lead researcher, noted, “Whether while desk-bound, driving, or kicking back to watch TV, we spend loads of time sitting. Even though we’re not moving much, our bodies are still under stress.”
“We need to find ways to limit the damage that too much sitting does to our vascular health to decrease the chances of cardiovascular diseases.”
Sadly, the death toll from cardiovascular diseases is climbing higher. The British Heart Foundation highlighted an 18% rise in related deaths among working-age adults in the UK, jumping to 21,975 in 2023 from 2019. Plus, recent research estimated that cardiovascular diseases inflicted about £29 billion on the UK’s economy.
The research involved participants who consumed either a high-flavanol cocoa drink (containing 695 mg of flavanols) or a low-flavanol cocoa drink (5.6 mg of flavanols) before sitting for two hours. Groups consisted of 40 young, healthy men split evenly between varying fitness levels.
This particular study focused solely on male participants, acknowledging that factors like changing estrogen levels in women might sway flavanol impacts, suggesting future research should include them.
The team measured various vascular parameters before and after the subjects sat, including:
- Flow-mediated dilation in the superficial femoral and brachial arteries
- Arterial resting shear rate and blood flow
- Systolic and diastolic blood pressure
- Oxygen levels in leg muscles
Both fitness groups that drank the low-flavanol cocoa showed declines in FMD post-sitting, proving that a higher fitness level didn’t shield them from the adverse effects of prolonged inactivity. Their diastolic blood pressure went up, blood flow and shear rate took a hit, along with reduced muscle oxygenation.
In contrast, the groups that had the high-flavanol cocoa experienced no declines in FMD in either the arms or legs. This is groundbreaking, as it’s the first instance indicating that flavanols can help prevent vascular problems caused by sitting for extended periods.
Dr. Sam Lucas, a Professor of Cerebrovascular, Exercise & Environmental Physiology at the University of Birmingham and a co-author of the study, clarified, “Our findings show that higher fitness levels don’t necessarily protect from temporary vascular issues linked with sitting unless one is consuming a low-flavanol drink. Conversely, participants who drank the high-flavanol beverage maintained their FMD levels just as they were before sitting for two hours.”
This research also marks the first to demonstrate that baseline cardiorespiratory fitness doesn’t change how flavanol intake affects vascular function, suggesting everyone can enjoy the benefits of flavanols despite their current fitness levels.
Alessio Daniele, a Ph.D. student at the University of Birmingham, encouraged, “Incorporating high-flavanol foods into your diet is pretty simple. You can easily find cocoa products at supermarkets and health stores that retain their flavanol content. And if cocoa isn’t your favorite, fruits like apples, plums, berries, nuts, and both black and green tea are all accessible kitchen staples.”
Dr. Catarina Rendeiro wrapped up with, “Our study underscores the importance of consuming high-flavanol foods and beverages during sedentary moments to cushion the negative impact inactivity can have on vascular health.”
“Given the increase in sedentary lifestyles and the associated risks to vascular health, integrating flavanol-rich foods and drinks into your daily routine, paired with breaks to stretch or walk for a bit, could significantly improve your long-term health, regardless of your fitness level.”
Additional details:The Journal of Physiology (2025). DOI: 10.1113/JP289038
Provided by University of Birmingham
