Cocoa and Tea Shown to Combat Heart Risks from Sitting

Recent research from the University of Birmingham indicates that foods high in flavanols, such as cocoa and tea, may safeguard heart health by countering the negative effects of prolonged sitting. This study reveals that even physically fit individuals are not immune to the risks associated with sedentary behavior unless they consume flavanol-rich foods beforehand.

The issue of sedentary lifestyles has become increasingly prevalent; young adults typically spend around six hours a day seated. Prolonged sitting has been linked to a decline in blood vessel function, which can significantly increase the risk of cardiovascular diseases. Previous findings suggest that even a minor reduction of 1% in vascular function correlates with a 13% rise in the likelihood of heart disease, strokes, and heart attacks.

The Role of Flavanols in Vascular Health

Flavanols are naturally occurring compounds found in various foods, including fruits, nuts, tea, and cocoa. They have been associated with cardiovascular benefits, providing support for the vascular system, especially during periods of stress. This study, recently published in the Journal of Physiology, extends earlier research on the positive impacts of flavanols.

Dr. Catarina Rendeiro, Assistant Professor in Nutritional Sciences and lead author of the study, emphasized the importance of addressing the stress that sitting imposes on our bodies. “Finding ways to mitigate the impact that sitting for uninterrupted periods has on our vascular system could help us cut the risk of developing cardiovascular diseases,” she stated.

Statistics from the British Heart Foundation reveal a troubling trend, with deaths among working-aged adults in the UK rising by 18% to 21,975 in 2023 compared to 2019. The economic burden of cardiovascular diseases in the UK is estimated at approximately £29 billion.

Study Findings on High-Flavanol Consumption

To investigate the protective effects of flavanols, researchers examined the vascular responses in forty healthy young men during a two-hour sitting session. Participants were divided into two groups based on their fitness levels and consumed either a high-flavanol cocoa drink (695 mg per beverage) or a low-flavanol cocoa drink (5.6 mg) prior to the sitting period. Women were excluded from the study due to potential hormonal fluctuations that could affect results, a factor for future research.

The findings revealed that both fitness groups consuming the low-flavanol drink experienced declines in vascular function, indicated by reduced flow-mediated dilation (FMD) in the arteries. Additionally, there were increases in diastolic blood pressure and decreases in blood flow and oxygenation in the leg muscles. Notably, participants who consumed the high-flavanol cocoa maintained their vascular function, demonstrating that flavanols can counteract the adverse impacts of sitting.

Dr. Sam Lucas, Professor of Cerebrovascular, Exercise & Environmental Physiology and co-author of the study, noted, “Our experiment indicates that higher fitness levels do not prevent the temporary impairment of vascular function induced by sitting when only drinking low-flavanol cocoa.” This underscores the significance of flavanol intake regardless of one’s physical fitness.

In light of these findings, Dr. Rendeiro advocates for incorporating high-flavanol foods into daily routines. “There are cocoa products available in supermarkets and health stores processed to preserve flavanol levels. If cocoa isn’t your preference, fruits like apples, plums, and berries, along with black and green tea, are excellent alternatives.”

The research suggests that consuming flavanol-rich foods and drinks during prolonged periods of sitting can help mitigate the negative effects of inactivity on vascular health. By combining flavanol intake with regular movement, such as brief walks or standing breaks, individuals can enhance their long-term cardiovascular health, irrespective of their fitness levels.