Study Reveals Flavanol-Rich Foods Combat Risks of Prolonged Sitting

Research from the University of Birmingham has highlighted the potential health benefits of consuming flavanol-rich foods in combating the risks associated with prolonged sitting. The study suggests that dietary choices, alongside physical activity, can play a significant role in mitigating the negative effects of a sedentary lifestyle, particularly on vascular health.

The average person spends approximately 9.5 hours a day sitting, a behaviour that is increasingly linked to a higher risk of heart disease and other cardiovascular issues. Prolonged sitting can disrupt blood flow and alter how blood vessels function, leading to adverse health outcomes. Professor Catarina Rendeiro, a nutritional scientist involved in the research, 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.”

How Flavanols Influence Vascular Health

Flavanols, found in foods such as tea, berries, apples, and cocoa, have been shown to enhance vascular function by increasing the availability of a vasodilator known as nitric oxide (NO). This molecule is crucial for relaxing and widening blood vessels, thereby improving circulation. According to Professor Rendeiro, the flavanol (−)-epicatechin, present in dark chocolate and green tea, helps the body produce more nitric oxide. The process involves activating endothelial nitric oxide synthase (eNOS), the enzyme responsible for producing nitric oxide.

Previous studies have indicated that even a 1 percent reduction in vascular function can increase the risk of serious cardiovascular events, such as heart attacks and strokes, by 13 percent. The recent study examined 40 healthy young men, divided into two fitness groups, who consumed either a high-flavanol cocoa drink or a low-flavanol version before sitting for two hours. The research team measured various indicators, including flow-mediated dilatation (FMD), blood pressure, blood flow, and muscle oxygenation.

Women were not included in the study due to potential hormonal influences on vascular health. Future research aims to explore how flavanols affect women, particularly those who have undergone menopause, as stated by clinical nutritionist Sarah Hanratty. She noted that “perimenopause, estrogen seems to significantly increase the positive impact of flavanols on cardiovascular function.”

Key Findings on Fitness and Diet

Results indicated that participants consuming the low-flavanol cocoa experienced declines in vascular function, regardless of their fitness levels. Conversely, those who consumed the high-flavanol cocoa maintained healthy blood vessel function throughout the sitting period. Professor Sam Lucas, a co-author of the study, emphasized that higher fitness levels do not prevent the temporary impairment of vascular function induced by sitting when only low-flavanol cocoa is consumed.

The findings underscore the importance of dietary habits alongside physical activity in counteracting the adverse effects of prolonged sitting. Simple choices, such as drinking a cup of green or black tea, eating fruits, or consuming cocoa, can significantly benefit vascular health. This research highlights how everyday dietary decisions can play a vital role in protecting heart health during periods of inactivity, such as long meetings or desk work.

In conclusion, the study from the University of Birmingham offers valuable insights into the interaction between diet and sedentary lifestyles. Incorporating flavanol-rich foods may provide an effective strategy to improve vascular health and reduce the risks associated with prolonged sitting, emphasising the need for a holistic approach to health and well-being.