Eating Flavanol-Rich Foods Mitigates Risks of Prolonged Sitting

Research from the University of Birmingham indicates that dietary choices may play a significant role in countering the negative effects of prolonged sitting. The study reveals that consuming foods rich in flavanols—found in items such as tea, berries, apples, and cocoa—can help protect vascular health, particularly in men.

The average person spends approximately 9.5 hours daily sitting, a behavior associated with increased risks of heart disease and arterial plaque buildup. Prolonged sitting disrupts blood flow and alters the functioning of blood vessels. According to Professor Catarina Rendeiro, a nutritional scientist and author of the study, “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 Their Impact

Flavanols, particularly the compound (−)-epicatechin, enhance the production of a vasodilator called nitric oxide (NO). This molecule is crucial for improving vascular function by relaxing and widening blood vessels, thereby promoting better circulation and supporting heart health. Rendeiro explains that flavanols increase the bioavailability of nitric oxide, activating the enzyme endothelial nitric oxide synthase (eNOS) through calcium-dependent signaling pathways.

Previous studies indicate that even a slight decline in vascular function—measured by Flow-Mediated Dilatation (FMD)—can elevate the risk of serious cardiovascular events by up to 13%. The recent study involved 40 healthy young men, divided into two fitness groups. Each participant consumed a high-flavanol cocoa drink containing 695 mg of total flavanols or a low-flavanol version with just 5.6 mg before sitting for two hours.

The research team monitored various health indicators, including FMD, blood pressure, blood flow, and leg muscle oxygenation. Notably, women were excluded from this initial study to avoid the influence of hormonal fluctuations during the menstrual cycle, although future research is planned to investigate their responses to flavanols.

Study Findings and Broader Implications

Both groups that consumed the low-flavanol cocoa exhibited declines in blood vessel function, increased blood pressure, and diminished muscle oxygenation. This highlights that fitness alone does not shield the body from the impacts of prolonged sitting. Conversely, participants who consumed the high-flavanol cocoa maintained healthy blood vessel function throughout the sitting period.

Professor Sam Lucas, a co-author of the paper, 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.” Importantly, those who drank the high-flavanol cocoa retained their FMD levels after sitting, regardless of their fitness status.

These findings underscore the potential benefits of simple dietary adjustments. Incorporating flavanol-rich foods, such as a cup of green or black tea, fruits, or cocoa, can help mitigate some adverse effects associated with sedentary behavior. This research emphasizes that small, healthy choices can significantly impact heart health, particularly during long periods of inactivity, such as extended meetings or desk work.

As the conversation around health and lifestyle evolves, understanding the interplay between diet and sedentary habits could inform better choices for maintaining cardiovascular health. This study serves as a reminder that what we consume can play a crucial role in our overall well-being, even in the face of increasingly sedentary lifestyles.