Have High Blood Pressure? Chocolate May Help Lower It

Nearly half of American adults have high blood pressure, according to a report from the American Heart Association. High blood pressure stiffens the arteries, decreasing the flow of oxygen- and nutrient-rich blood to the heart, raising the risk of heart disease and dementia.  

If you have high blood pressure, you might experience headaches, nosebleeds and shortness of breath. Chest pain, known as angina, is another possibility. But high blood pressure is often dubbed “a silent killer” because many people don’t have any symptoms. This is why tracking and controlling your blood pressure is so important.  

If you’re concerned about your blood pressure, your doctor has probably advised you to make some lifestyle changes and may have even prescribed medication. Soon, you may be encouraged to eat chocolate.  

Yes, chocolate, along with tea, apples and grapes, as they’re good sources of flavan-3-ols. These plant-derived compounds help improve endothelial function, resulting in lower blood pressure, according to a meta-analysis published in the European Journal of Preventive Cardiology.  

Researchers reviewed 145 random control trials that included 5,205 participants to see if regularly consuming high amounts of flavan-3-ol-rich foods like cocoa, apples, tea, grapes and grape extract lowered blood pressure. In fact, results of some studies suggested that the positive effect flavan-3-ols had on the endothelium was comparable to blood pressure medication.  

What are Flavan-3-Ols?  

Flavan-3-Ols are a type of flavonoid, a group of plant chemicals that provide vibrant colors for plants, flowers, vegetables and fruit. When you eat plant-based foods, your gut bacteria break down the flavonoids, but they’re not digested or absorbed like other nutrients. Instead, our body uses them as antioxidants, anti-inflammatory and anti-carcinogenic agents.  

Flavan-3-Ols – also known as flavanols – have heart health benefits. The best sources of flavanol-3-Ols include tea, apples, pears, berries, grapes and chocolate and other cocoa products.  

Flavan-3-Ols Help Lower Blood Pressure  

Flavan-3-Ols improve endothelium function. The endothelium is a thin layer of cells that line the inside of blood vessels. It has numerous functions including reducing blood clot formation, protecting against toxins, helping repair blood vessel injuries and keeping blood vessels open.  

When the endothelium doesn’t work correctly, blood vessels constrict, raising blood pressure. Endothelial dysfunction often occurs when blood vessels walls have low nitric oxide levels. Antibiotics and blood pressure medications can lower nitric oxide levels, while flavonoids, particularly flavan-3-ols have been found to increase nitric oxide production.  

Flavan-3-Ols also promote the production of endothelial nitric oxide synthase (eNOS), an enzyme known for controlling oxidative stress, i.e., the imbalance of free radicals and antioxidants. Oxidative stress contributes to cellular damage, blood vessel constriction, inflammation and blood clots. Low levels of eNOS contribute to high blood pressure, atherosclerosis, thrombosis and stroke. 

Will Chocolate Ever Replace Blood Pressure Medications?  

As of now, the answer is no. Good sources of flavan-3-ols like tea and chocolate tend to be processed and stripped of many nutrients. And of course, you can’t gauge the amount of flavanols you’re getting from fruit. Your doctor will probably tell you to continue taking your medication as prescribed. However, they may encourage you to eat foods high in flavan-3-Ols as well as:  

• Get an adequate amount of potassium in your diet.
• Understand the medications you’re taking. Some over the counter and prescription medications raise blood pressure.  
• Talk to your doctor about the DASH diet.
• Adopt a blood-pressure friendly lifestyle.    

And of course, you should work closely with your MDVIP-affiliated physician. A study published in the International Journal of Person-Centered Medicine showed that patients in MDVIP-affiliated practices better managed high blood pressure than patients in traditional practices.    

Moreover, MDVIP-affiliated doctors have the time to really get to know their patients, enabling them to customize a wellness plan that can help you achieve your wellness goals, including blood pressure management. Don’t have an MDVIP-affiliated doctor? Find one near you by clicking here.