A daily dose of dark chocolate lowers blood pressure and protects arteries. A large review led by researchers at the University of Surrey suggests that flavan-3-ols—natural compounds found in tea, cocoa, dark chocolate, apples, and grapes—can modestly lower blood pressure and support vascular health. Analyzing data from 145 randomized controlled trials, the team found that regular intake of flavan-3-ol–rich foods led to meaningful reductions in blood pressure, particularly among people with elevated or high readings. In some participants, the magnitude of blood pressure reduction was comparable to that achieved with certain blood pressure medications, underscoring the potential of diet as an adjunct tool in cardiovascular prevention and management. Beyond blood pressure, flavan-3-ols were shown to improve endothelial function, enhancing the performance of the inner lining of blood vessels independently of any change in blood pressure. This suggests broader cardiovascular benefits, such as better regulation of blood flow and reduced vascular strain. Lead author Professor Christian Heiss emphasized that while these findings are promising, flavan-3-ol–rich foods should not replace prescribed treatments or professional medical advice. Instead, modest daily amounts of tea, dark chocolate, apples, or cocoa powder may be a practical and enjoyable addition to a balanced diet, supporting heart health as part of an overall healthy lifestyle, especially in individuals at higher cardiovascular risk. Reference University of Surrey. (2025). Flavan-3-ols and blood pressure: Findings from randomized controlled trials. University of Surrey.