Eating Flavanol-Rich Foods Can Offset Effects of Prolonged Sitting

Prolonged sitting, a common aspect of modern life, has been linked to various health risks, including cardiovascular diseases. Recent research from the University of Birmingham highlights a possible dietary solution to mitigate these negative effects. The study indicates that consuming foods rich in flavanols, such as tea, berries, apples, and cocoa, can help protect vascular health in men who spend extended periods sitting.

The average individual in the United States spends approximately 9.5 hours a day sitting, a habit associated with an increased risk of heart disease and arterial plaque buildup. Prolonged sitting also hampers blood flow, leading to detrimental changes in blood vessel function and the balance of critical molecules within the body. According to Professor Catarina Rendeiro, a nutritional scientist involved in 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 the Role of Flavanols

Flavanols are compounds found in various foods that can enhance vascular function. Professor Rendeiro explains that one primary mechanism of action is the enhancement of nitric oxide (NO) availability in the body. This molecule plays a crucial role in relaxing and widening blood vessels, ultimately improving circulation.

The flavanol (−)-epicatechin, present in dark chocolate, cocoa, and green tea, is particularly effective in promoting nitric oxide production. This process involves activating endothelial nitric oxide synthase (eNOS), an enzyme responsible for generating nitric oxide. Research indicates that even a 1 percent reduction in vascular function, as measured by Flow-Mediated Dilatation (FMD), can increase the likelihood of heart disease, stroke, and heart attacks by 13 percent.

The study recruited 40 healthy young men, divided into two groups based on fitness levels. Each participant consumed either a high-flavanol cocoa drink containing 695 mg of flavanols or a low-flavanol version with only 5.6 mg before engaging in two hours of sitting. The researchers assessed various indicators, including FMD, blood pressure, blood flow, and leg muscle oxygenation before and after the sitting period.

Women were not included in this study due to potential hormonal variations that could influence flavanol effects on vascular health. Future research aims to examine these differences more closely.

Insights from the Findings

Both the high- and low-fitness groups consuming the low-flavanol cocoa exhibited declines in vascular function, with increased blood pressure and reduced muscle oxygenation. This suggests that high fitness levels alone do not confer protection against the adverse effects of prolonged sitting. Conversely, participants who consumed the high-flavanol cocoa maintained healthy blood vessel function throughout the two-hour sitting period.

“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,” stated Professor Sam Lucas, co-author of the study. “Importantly, after the high-flavanol drink, both fitter and less-fit participants kept their FMD the same as it was before sitting for two hours.”

The implications of this research underscore the importance of dietary choices in promoting heart health, particularly during periods of inactivity, such as long meetings or desk work. Incorporating flavanol-rich foods into daily routines—like drinking a cup of green or black tea, eating fruit, or consuming cocoa—can serve as a simple yet effective strategy to counteract the harmful effects of extended sitting.

As health professionals continue to explore the relationship between diet and vascular function, the findings from the University of Birmingham offer a promising avenue for enhancing cardiovascular health through dietary interventions.