High blood pressure: foods rich in flavanols can lower it

High blood pressure: foods rich in flavanols can lower it

Hypertension: fight it with foods rich in flavanols

The British study

People who consume rich foods and drinks flavanoli, including green tea, apples and berries, would find significant benefits to the cardiovascular system and a sensitive one lowering of blood pressure. In addition to an important range of benefits for the whole body.

Many benefits, especially in the brain, are given by the flavonols contained in cocoa.

The results of the first study using objective measures of the diet of thousands of UK residents, published in Scientific Reports, highlighted the incidence of certain foods present in the daily diet of 25 Brits with their blood pressure.

A study in which they were used nutritional biomarkers to investigate bioactive compounds: Unlike most other studies investigating the links between nutrition and health, the British researchers did not rely on study participants reporting their eating habits, but measured flavanol intake in objective way using nutritional biomarkers, i.e. indicators of food intake, metabolism or nutritional status that are present in the blood.

Lo epidemiological study British researchers, the first to have objectively investigated the correlation between a specific bioactive compound and health, showed that there is a significant association between the consumption of foods rich in flavanol and the lowering of blood pressure.

What are flavanols?

Flavanols are secondary metabolites produced by plants, a subgroup of a broader category of chemicals called flavonoids. Present in various plant species, these fundamental phytonutrients they are able to amplify the beneficial properties of foods that contain them in modest quantities.

Le catechins, for example, a class of flavanols found in various foods and drinks, exert an 'a'antioxidant and cardioprotective action. Flavanols have many beneficial properties, they are able to have a positive effect on blood circulation, in particular by protecting the little ones venous vessels, and contribute to the proper functioning of the liver.

Furthermore, flavanols would be able to reduce the oxidation of cholesterol, a process that involves an increased risk of cardiovascular diseases. Generally, this fundamental substance for the well-being of the organism is found mostly in the peel and seeds of fruit and vegetables. The flavanol requirement varies according to the diet. According to some research, in most of Europe the average intake is 50mg per day. Many foods that help prevent arteriosclerosis are high in antioxidants and flavonoids. 

Foods rich in flavanols

Introducing foods with a valid contribution of flavanols into your daily diet can contribute to the well-being of the organism, to lower blood pressure, to improve circulation, and to counteract the action of free radicals.

In the case of vegetables or fruits with edible peel, it is advisable to eat it as the part richer in flavonoids in general, as well as in flavanols. When deciding to order delivery dishes, it is useful to check the properties of the ingredients and their nutritional value to choose healthier take-away foods. 

here are the foods rich in flavanols to be introduced in the daily diet. Many of them fall on the list of healthy and inexpensive foods that must never be missing within a balanced diet.

  • apples,
  • avocado,
  • figs,
  • mango,
  • strawberries,
  • cherries,
  • tender,
  • green tea
  • broccoli
  • cacao
  • spinach
  • red onions
  • lettuce
  • blueberries
  • buckwheat
  • white and red wine


Green tea and dark chocolate

For their nutritional richness they are considered super foods. Cocoa and green tea are the foods that boast the highest content of flavanols, allies of health. Cocoa, the main component of dark chocolate, contains high doses of flavanols, including epicatechina, catechin e proantocianidine oligomeriche.

Il cacao improves mood, counteracts stress, strengthens the immune system and memory, and causes a noticeable dilation of the blood vessels at the peripheral level. This explains why foods rich in these flavonoids would protect against coronary heart disease, including heart attacks.

Il green tea, antioxidant food par excellence able to slow down aging, promote tissue regeneration and counteract the action of free radicals, contains flavanoli able to relieve it oxidative stress.

Green tea would also fight inflammation.

Oxidative stress is caused by several factors, including pollution, nutrition and exposure to chemicals, circumstances that could create an imbalance between free radicals and the body's ability to eliminate them.

Flavanols: protect against cardiovascular diseases

Consuming foods rich in flavanols, including herbs and spices capable of lowering blood pressure, would protect against heart disease and anti-inflammatory processes. The catechins, a type of flavonoids, would contribute to the well-being of the heart, thanks to their anti-inflammatory and antioxidant effects.

L'epigallocatechina gallate (EGCG), the main catechin of which the green tea is rich, it could reduce vascular inflammation by inhibiting the generation of nitric oxide. The reduced levels of nitrogenmoreover, they can decrease theendothelial exocytosis.

Endothelial cells form the lining of blood vessels: when the vesicles of these cells fuse with the plasma membrane they give rise to endothelial exocytosis, releasing pro-inflammatory proteins, which cause vascular inflammation, a state that precedes thearteriosclerosis (stiffening of the arteries). 



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