Health experts frequently emphasize the importance of physical activity to counteract the detrimental effects of prolonged sitting. Recent research from the University of Birmingham in England suggests that diet, particularly the consumption of foods rich in flavanols, can also play a significant role in mitigating these health risks. This study highlights the potential of flavanol-rich foods, such as tea, berries, apples, and cocoa, to protect vascular health in men against the adverse impacts of a sedentary lifestyle.
The average individual in the United States spends approximately 9.5 hours a day sitting, a habit associated with an increased risk of heart disease and arterial plaque buildup. Prolonged sitting can disrupt blood circulation and lead to subtle changes in vascular function. Professor Catarina Rendeiro, a nutritional scientist and author of the study, explained the findings, stating, “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.”
Mechanisms of Flavanols in Vascular Health
Flavanols contribute to vascular health primarily by enhancing the availability of a vasodilator known as nitric oxide (NO). This molecule is crucial for improving blood circulation and overall heart health. Rendeiro noted that evidence indicates the flavanol (−)-epicatechin, found in foods such as dark chocolate, cocoa, and green tea, promotes the production of nitric oxide in the body. This process is facilitated by the activation of endothelial nitric oxide synthase (eNOS), the enzyme responsible for nitric oxide production, through a series of calcium-dependent signaling pathways.
Research has demonstrated that even a 1 percent decline in vascular function, measured by Flow-Mediated Dilatation (FMD), can elevate the risk of heart disease, stroke, and heart attacks by 13 percent. The study conducted involved 40 healthy young men categorized into two groups based on fitness levels. Each participant consumed either a high-flavanol cocoa drink containing 695 mg of flavanols or a low-flavanol variant with just 5.6 mg before a two-hour sitting period. Several key indicators were measured, including FMD, blood pressure, blood flow, and leg muscle oxygenation.
Women were excluded from this particular study due to potential hormonal fluctuations that could influence the effects of flavanols on vascular health, a factor researchers intend to explore in future studies.
Study Findings and Implications
Both the high- and low-fitness groups that consumed the low-flavanol cocoa exhibited declines in blood vessel function, increased blood pressure, and reduced muscle oxygenation. This outcome suggests that physical fitness alone does not provide protection against the adverse effects of prolonged sitting. Conversely, participants who drank the high-flavanol cocoa maintained their vascular function throughout the two-hour period of inactivity.
Co-author Professor Sam Lucas emphasized the significance of these findings, stating, “Our experiment indicates that higher fitness levels do not prevent the temporary impairment of vascular function induced by sitting when only drinking low-flavanol cocoa.” Importantly, after consuming the high-flavanol drink, both fitter and less-fit participants maintained their FMD levels.
Overall, the research underscores the importance of incorporating healthy dietary habits, such as consuming flavanol-rich foods like green or black tea, fruit, or cocoa, to counteract the negative effects of prolonged sitting on vascular health. The findings suggest that these dietary choices can benefit blood vessel function regardless of an individual’s fitness level, illustrating how small, everyday decisions can significantly impact heart health during periods of inactivity, such as long meetings or office work.
For further insights or tips on health-related stories, please contact [email protected].
