Flavanol-Rich Foods May Counteract Effects of Prolonged Sitting

Prolonged sitting has become a significant health concern, with studies linking it to various cardiovascular issues. Recent research from the University of Birmingham in England highlights the potential benefits of certain foods in mitigating these risks. Specifically, the study suggests that consuming flavanol-rich foods, such as cocoa, tea, berries, and apples, may help protect vascular health in men against the detrimental effects of sitting for extended periods.

The average American spends approximately 9.5 hours each day in a seated position, a behavior that contributes to an increased risk of heart disease and arterial plaque buildup. This sedentary lifestyle can negatively impact blood flow and alter how blood vessels function. Professor Catarina Rendeiro, a nutritional scientist and co-author of the study, stated, “Our work suggests that drinking or eating a food high in flavanols can be used as a strategy to mitigate some of the negative impact of sitting on the body’s arteries.”

Understanding Flavanols and Vascular Health

Flavanols are a type of plant-based compound known for their beneficial effects on cardiovascular function. According to Rendeiro, flavanols enhance the availability of nitric oxide (NO), a vasodilator that improves vascular health by relaxing and widening blood vessels. The presence of flavanol (−)-epicatechin, found in dark chocolate, cocoa, and green tea, can stimulate the body’s production of nitric oxide, thereby promoting better circulation.

Research indicates that even a slight decrease—around 1 percent—in vascular function, measured by Flow-Mediated Dilatation (FMD), can elevate the risk of heart disease, stroke, and heart attacks by up to 13 percent. In the study, 40 healthy young men, divided into two fitness levels, consumed either a high-flavanol cocoa drink (containing 695 mg of flavanols) or a low-flavanol version (with 5.6 mg) before remaining seated for two hours. Researchers measured various indicators, including blood pressure and blood flow, before and after the sitting period.

Women were excluded from this initial study due to potential hormonal fluctuations affecting flavanol absorption, which the researchers plan to address in future investigations.

Key Findings and Implications

The findings revealed that both high- and low-fitness groups consuming the low-flavanol cocoa experienced declines in vascular function, increased blood pressure, and reduced oxygenation in leg muscles. In contrast, participants who consumed the high-flavanol cocoa maintained healthy vascular function during the sitting duration. Co-author and integrative physiologist Professor Sam Lucas noted, “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.”

This study represents the first evidence that flavanols can mitigate the vascular dysfunction caused by prolonged sitting in young, healthy men. The results underscore the importance of dietary choices in maintaining cardiovascular health, particularly during periods of inactivity, such as long meetings or extended desk work.

Incorporating flavanol-rich foods into daily routines can be an effective strategy for counteracting the negative effects of sedentary behavior. Simple actions, such as enjoying a cup of green or black tea, snacking on fruits, or indulging in cocoa-based treats, may contribute to improved blood vessel function and overall heart health.

As sedentary lifestyles continue to pose health risks, these findings offer valuable insights into how dietary habits can complement physical activity, promoting better cardiovascular outcomes for individuals across various fitness levels.