Research highlights the positive effects of flavanol-rich foods on cardiovascular health, especially during stressful times when individuals tend to choose unhealthy options. The study found that consuming cocoa high in flavanols can protect blood vessel function compared to low-flavanol alternatives. Key findings emphasize that minimally processed cocoa and foods like berries and tea can help achieve the recommended daily flavanol intake, potentially reducing the adverse effects of stress-induced eating habits on vascular health.
Exploring the Impact of Flavanol-Rich Foods on Heart Health
This intriguing research sheds light on the relationship between dietary choices and mental stress, particularly concerning cardiovascular health. Dr. Catarina Rendeiro, the principal investigator of the study, noted in a press release: “During stressful periods, individuals often gravitate towards fatty foods. Our earlier studies indicated that such foods could hinder the recovery of blood vessels post-stress. We aimed to explore if cocoa, rich in flavanols, could counteract this effect.”
The Benefits of Flavanols for Vascular Health
Flavanols are powerful compounds prevalent in various plant-based foods, including berries, green tea, and unprocessed cocoa, recognized for their beneficial role in cardiovascular wellness. Co-author Rosalind Baynham elaborated: “Flavanols help regulate blood pressure and shield blood vessels from detrimental factors. Thus, we were eager to examine their effects during a stressful scenario.”
The participants in the study consumed a breakfast that featured two butter croissants, 10 grams of salted butter, cheese, and 250 milliliters of whole milk. They were given either a cocoa drink high in flavanols or a low-flavanol alternative. After a period of rest, participants tackled a demanding math puzzle under time constraints, which included auditory signals for errors. The researchers monitored vascular function and blood flow in specific body regions throughout and following the stress-inducing task.
The findings revealed that the stressful challenge elicited significant physiological responses, with heart rates and blood pressure spiking similarly to typical stress encounters. Notably, the effects of the two cocoa types on blood vessels were strikingly different. Participants who consumed the fatty breakfast alongside low-flavanol cocoa experienced a 1.29 percent reduction in blood vessel function (assessed via flow-mediated dilation, FMD), with this impact persisting for up to 90 minutes after the stress event. Conversely, those who drank flavanol-rich cocoa maintained significantly higher FMD values, both 30 and 90 minutes post-stress. Dr. Rendeiro stated, “Our findings indicate that incorporating flavanol-rich foods can alleviate the adverse effects of unhealthy eating, especially during stressful moments.”
The disparity between the two cocoa types stemmed from their processing. The flavanol-rich cocoa utilized non-alkalized powder, containing 695 milligrams of flavanols per serving. In contrast, the alkalized cocoa powder was reduced to a mere 5.6 milligrams of flavanols. While alkalization enhances flavor, it diminishes health advantages. Baynham emphasized, “For those seeking cocoa with health benefits, it’s crucial to select minimally processed powder.” She also pointed out that flavanols are present in other foods, including green or black tea and berries.
Current guidelines suggest a daily flavanol intake of 400 to 600 milligrams, achievable through two cups of tea or a combination of berries and high-quality cocoa.
This study adds a valuable piece to the puzzle of how our diets influence stress and overall health. Jet Veldhuijzen van Zanten, a professor of biological psychology and co-author of the research, highlighted, “Stress is an omnipresent factor in contemporary life, impacting both health and economic stability. However, simple lifestyle tweaks can yield significant benefits.” For those who often turn to fatty or processed foods during stressful times, integrating flavanol-rich options could provide protective benefits for vascular health without compromising enjoyment.
Key Takeaways:
- Flavanol-rich foods can mitigate the harmful effects of unhealthy eating choices during stress.
- Choosing minimally processed cocoa can maximize health benefits.
- Incorporating two cups of tea or a mix of berries and high-quality cocoa can help meet daily flavanol intake recommendations.