Good news for tea lovers and dark chocolate fans — a major new UK study suggests your favourite treats could offer more than just comfort.

According to researchers at the University of Surrey, natural compounds found in tea, dark chocolate, apples, and grapes could help lower blood pressure and improve the health of your blood vessels.

Published in the European Journal of Preventive Cardiology, the research highlights the benefits of flavan-3-ols — plant-based compounds present in a wide range of everyday foods — and their potential to support cardiovascular health, particularly in people with high or elevated blood pressure.

What the Science Says About Tea and Chocolate

To better understand the impact of flavan-3-ols, scientists analysed results from 145 randomised controlled trials, involving more than 5,200 people. The results were particularly encouraging especially for people with raised or high blood pressure

The studies found that regular intake of flavan-3-ol-rich foods led to consistent improvements in blood pressure levels — and in some cases, the reductions were comparable to those seen with certain medications.

Professor Christian Heiss, lead author and Professor of Cardiovascular Medicine at the University of Surrey, said:

“The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes.”

How These Foods Help Lower Blood Pressure

Blood Pressure Reduction:  People who consumed flavan-3-ols regularly saw average reductions in office blood pressure readings of 2.8 mmHg systolic and 2.0 mmHg diastolic. In people with elevated or high blood pressure, the effects were even greater — around 5.9 mmHg systolic and 2.7 mmHg diastolic.

Even more impressive were the results from 24-hour ambulatory monitoring, which gives a fuller picture of blood pressure throughout the day. Here, average reductions were 3.7/2.6 mmHg, with potentially larger improvements in those with hypertension.

Improved Blood Vessel Function: Beyond blood pressure, the study also found that flavan-3-ols improved the function of the endothelium — the delicate inner lining of your blood vessels.

This effect was independent of blood pressure changes, suggesting that flavan-3-ols offer wider benefits to circulation. One key measure, flow-mediated dilation, improved by about 2%, both after a single dose and with regular consumption.

Easy Ways to Add Flavan-3-ols to Your Day

Based on the amounts used in the studies, researchers suggest the following daily intake as a guide:

• 2–3 cups of black or green tea

• 1–2 servings of dark chocolate (around 20g per serving)

• 2–3 tablespoons of cocoa powder

• Regular consumption of apples and grapes

The good news? You don’t need to rely on one source alone — combining smaller amounts from each (e.g. a cup of tea and a few squares of dark chocolate) provides variety and makes it easier to sustain over time.

Not a Substitute for Medication — But a Helpful Addition

While these results are promising, the research team is clear: dietary changes should complement any medical treatment, not replace it.

Professor Heiss notes:

“While not a replacement for prescribed medications or medical advice, including more flavan-3-ol-rich foods in a daily routine could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure.”

The study found very few side effects — just 0.4% of people reported any adverse reactions, most of which were mild — suggesting these foods are generally safe when consumed as part of a balanced diet.

The Details Behind the Benefits

The benefits of flavan-3-ols varied slightly depending on how and in what form they were consumed:

• Dose matters: The blood pressure-lowering effects were generally stronger with higher flavan-3-ol intake, especially in studies using cocoa with high epicatechin levels.

• Broad benefit: Improvements were seen across a wide range of people, regardless of whether they already had heart disease or diabetes.

• Consistency is key: Both single servings and long-term intake helped, but ongoing daily intake produced the most reliable results.

  
  

What You Can Do Today — and What We Still Need to Learn

If you’re considering trying this approach, the researchers recommend making it part of a long-term health strategy. That means introducing small but consistent dietary changes — such as enjoying tea, dark chocolate, apples or grapes — and keeping track of your blood pressure over time.

The NHS encourages home blood pressure monitoring, particularly for people with high blood pressure. Regular checks can help you and your GP understand whether changes to your diet are having a positive effect.

That said, further research is needed — particularly to see how this strategy works in everyday settings and how it interacts with medications.

Professor Heiss concludes:

“These are findings that, although promising, require ongoing investigation.”

Still, adding a few enjoyable habits to your routine — like a cup of tea or a square of dark chocolate — could be a simple yet meaningful way to support your heart health.