According to a new study from the European Journal of Preventive Cardiology, flavan-3-ols - a type of flavonoid found in plant-based foods - could have compelling cardiovascular benefits.

What Are Flavan-3-ols?

Flavan-3-ols are naturally occurring compounds in foods like tea, cocoa, apples, berries, and grapes. These compounds have been studied extensively for their antioxidant and anti-inflammatory properties. Recently, these researchers the team performed a meta-analysis of 145 pre-existing studies to find out how these flavan-3-ols, found in tea and chocolate as well as in fruits like apples and grapes, affect human blood pressure.

The Recommendation

Based on evidence from randomized controlled trials and observational research, the Academy now recommends an intake of 400–600 mg of flavan-3-ols per day. This is equivalent to:

• 2 cups of green or black tea
• A handful of berries or grapes
• A few squares of dark chocolate (at least 70% cocoa)

These foods, when consumed in moderation and as part of an overall balanced diet, can help reduce blood pressure, improve blood vessel function, and lower LDL cholesterol.

Why It Matters

Heart disease remains the leading cause of death globally, and modifiable lifestyle factors play a huge role. While most dietary advice focuses on what to avoid (like saturated fats or sugar), this recommendation highlights what to include.

Flavan-3-ols support endothelial function (which governs how blood vessels dilate and contract), reduce oxidative stress, and improve lipid profiles. These effects, taken together, can reduce the risk of cardiovascular events such as heart attacks and strokes.

The Evidence

The guideline is based on a systematic review published in Advances in Nutrition, which found consistent cardiometabolic benefits across diverse populations. Though more research is needed on long-term outcomes, the short-term effects on blood pressure and cholesterol are well documented.

Takeaways

Including flavan-3-ol-rich foods in your diet is a simple, science-backed way to support heart health. While they aren't a replacement for medication or medical advice, they are a valuable addition to a heart-healthy lifestyle:

• Add a cup or two of green tea to your daily routine
• Choose dark chocolate with high cocoa content as an occasional treat
• Add berries to your breakfast or snack on apples throughout the week

Read the Study: European Journal of Preventive Cardiology

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