Recent research conducted by the University of Birmingham reveals that regularly consuming foods rich in flavanols, such as cocoa and tea, may protect the cardiovascular system from the detrimental effects of prolonged sitting. This study highlights the importance of dietary choices in maintaining vascular health, particularly for individuals with sedentary lifestyles.
Sedentary behavior has become increasingly prevalent, with young adults typically spending around six hours daily in a seated position. Extended periods of inactivity are known to impair blood vessel function, leading to significant health risks. A previous study indicated that even a slight decline of 1% in vascular function, measured by brachial Flow-mediated dilatation (FMD), could increase the risk of serious cardiovascular conditions, including heart disease and strokes, by approximately 13%.
Understanding Flavanols and Their Impact
Flavanols are naturally occurring polyphenols found in a variety of foods, including fruits, tea, nuts, and cocoa beans. These compounds have been associated with numerous cardiovascular benefits, particularly in supporting vascular health during instances of psychological stress. The recent study, published in the Journal of Physiology, builds on existing evidence regarding the positive effects of flavanols on heart health.
Dr. Catarina Rendeiro, an Assistant Professor in Nutritional Sciences at the University of Birmingham and the lead author of the study, stated, “Whether we are sitting at desks, behind the wheel of a car, on a train, or on the sofa, we all spend a lot of time seated. Even though we are not moving our bodies, we are still putting them under stress.” She emphasized the need to find ways to mitigate the impact of prolonged sitting on the vascular system to reduce the risk of cardiovascular diseases.
Cardiovascular disease rates have been on the rise, with the British Heart Foundation reporting an 18% increase in deaths among working-aged adults in the UK from 2019 to 2023. This rise has associated costs estimated at approximately £29 billion for the UK healthcare system.
Flavanols and Vascular Function During Sedentary Periods
To assess the impact of flavanols on vascular function, researchers conducted an experiment involving forty healthy young men, divided into two groups based on fitness levels. Each participant consumed either a high-flavanol cocoa drink, containing 695 mg of total flavanols, or a low-flavanol drink with only 5.6 mg before engaging in a two-hour sitting session.
The study excluded women due to potential fluctuations in estrogen levels, which might affect how flavanols influence vascular function. The research team measured various indicators of vascular health before and after the sitting period, aiming to determine whether flavanols could preserve vascular function during extended inactivity.
The findings were significant. Participants consuming the low-flavanol drink experienced declines in FMD, increased diastolic blood pressure, reduced blood flow, and lower oxygenation in leg muscles. In contrast, those who consumed the high-flavanol cocoa maintained their vascular function, demonstrating no decline in FMD after sitting.
Dr. Sam Lucas, a Professor of Cerebrovascular, Exercise & Environmental Physiology at the University of Birmingham and co-author of the study, remarked, “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.”
These results suggest that flavanols can support vascular health regardless of an individual’s fitness level, providing a promising avenue for enhancing cardiovascular well-being in sedentary populations.
Incorporating Flavanol-Rich Foods into Daily Life
Dr. Catarina Rendeiro further advised that it is relatively simple to incorporate high-flavanol foods into one’s diet. Products such as cocoa, available in supermarkets and health stores, can be processed to retain flavanol levels. Additionally, fruits like apples, plums, and berries, along with nuts and various types of tea, are easily accessible and can be included in daily meals.
Given the growing prevalence of sedentary lifestyles and their associated risks, this research underscores the importance of consuming flavanol-rich foods and drinks while engaging in activities that involve prolonged sitting. Combining these dietary strategies with regular breaks to walk or stand could significantly enhance long-term cardiovascular health, regardless of fitness levels.
As sedentary habits continue to dominate modern life, understanding and implementing effective dietary practices could play a crucial role in mitigating health risks associated with inactivity.
