Sitting for long periods can temporarily harm blood vessels and increase blood pressure. While some might think fitness protects against this, a new study shows that even highly fit individuals are vulnerable. But there’s hope: consuming flavanol-rich foods before sitting may protect vascular health.
The Problem: Why Sitting Is Bad for Your Vessels
Modern life involves a lot of sitting. Young adults in the U.S. spend nearly two hours a day seated on average. But prolonged sitting isn’t just boring—it harms the body. Studies show that even short periods of sitting can reduce blood vessel elasticity and increase cardiovascular risks.
Flavanols: The Potential Solution
Flavanols, found in cocoa, fruits, tea, and nuts, are known for their health benefits. Previous research linked them to protecting blood vessels during stress. But could they help during periods of sitting?
The Study: Flavanols Work for Everyone
Researchers at the University of Birmingham tested this question on 40 young men—20 with high fitness and 20 with low fitness. Half consumed a high-flavanol cocoa drink (695 mg flavanols), while the other half had a low-flavanol version (5.6 mg).
Key Findings
- Both fitness levels were equally affected by sitting.
- Low-flavanol groups experienced reduced blood vessel function and higher diastolic blood pressure.
- High-flavanol groups saw no decline in vascular function or blood pressure, regardless of fitness.
This suggests that flavanols can protect vascular health even for those who aren’t highly fit.
Why Does This Matter?
Cardiovascular diseases are a leading cause of death worldwide. Even small reductions in blood vessel elasticity can increase disease risk by 13%. This study shows that diet might be a simple tool to counteract the harms of sitting.
What’s Next?
While the study focused on men, researchers plan to explore the effects in women, as hormonal changes may influence results.
A Practical Takeaway
Adding flavanol-rich foods like cocoa, apples, or green tea to your diet could be a simple way to offset the risks of sitting. Combining this with short breaks to stand or walk enhances benefits.
The Verdict
Prolonged sitting is unavoidable in many jobs and daily routines. But flavanols offer a natural, accessible way to protect vascular health. This research underscores the importance of diet in maintaining well-being, regardless of fitness level.
“Flavanols provide a protective effect against sitting-induced vascular dysfunction.” — Dr. Catarina Rendeiro
This study, published in the Journal of Physiology, highlights a simple solution to a modern problem
