Plant compounds in apples, black tea and chocolate can help protect heart health

We’re constantly told to “eat healthy” – but what does that actually mean? Even doctors sometimes struggle to offer clear, practical advice on which specific foods support health, why they work and what real benefits people can expect.

A growing body of research is starting to offer some answers. Along with colleagues, I have researched whether a group of plant compounds called flavan-3-ols could help lower blood pressure and improve blood vessel function. The results suggest these everyday compounds may have real potential for protecting heart health.

Flavan-3-ols – sometimes called flavanols or catechins – are natural plant compounds that belong to the flavonoid family. They’re part of what gives plants their colour and helps protect them from sunlight and pests.

For us, they show up in some of our most familiar foods: cocoa, green and black tea, grapes, apples and even some berries. That slightly tart or bitter note you taste in dark chocolate or strong tea? That’s flavan-3-ols at work.

Scientists have long been interested in their health effects. In 2022, the Cosmos trial (Cocoa Supplement and Multivitamin Outcomes Study), which followed over 21,000 people, found that cocoa flavanols, but not multivitamin supplements, reduced deaths from cardiovascular disease by 27%. Our study set out to dig even deeper, focusing specifically on their effects on...

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