What does the research say?
The study synthesized data from 145 clinical trials, with the participation of more than 5,200 people, including healthy people and people with diseases such as high blood pressure, diabetes and cardiovascular disease.
"In people with high blood pressure, taking flavan-3-ols can help lower blood pressure similar to taking medication," said Professor Christian Heiss, a cardiologist at the University of Surrey (UK).
However, he added: "For people with normal or low blood pressure, the blood pressure reduction will be very small, almost insignificant."
Is tea and chocolate enough to lower blood pressure?
T Agate and chocolate can help, but cannot replace medical treatments, says Kevin Park, a nutritionist at the Keck Medical Center of the University of Southern California (USC). People with high blood pressure still need to adjust their lifestyle, eat healthy and exercise regularly".
Mr. Park also noted that many studies used quite different doses of flavan-3-ols, so it was not possible to determine the exact dosage needed per day. In addition, the study was partly funded by a tea company, which may also affect the objectivity of the results.
How should you eat to take advantage of this benefit?
According to Professor Heiss, to see clear results, it is necessary to maintain regular consumption of flavan-3-ols for 4-8 weeks. You need about 500-600 mg of flavan-3-ols per day, which can be achieved with:
2-3 cups green tea or black tea
1-2 pieces of dark chocolate (priority low sugar, high sugar)
2-3 apples
A little grape, pear or berry
2-3 tablespoons pure cocoa powder
However, if you have a chronic disease or are taking medication to treat blood pressure, consult your doctor before changing your diet.
Simple habits such as drinking tea or eating chocolate every day can bring benefits to blood pressure and cardiovascular health. But to truly control blood pressure well, you still need to have a scientific lifestyle, combining healthy eating, regular exercise and regular health check-ups. Tea and chocolate are only a small part, cannot replace medicine or advice from doctors.
