Cocoa and tea reduce the harm of sitting: study results.

According to ТСН: Prolonged sitting, common in office work and sedentary lifestyles, creates additional pressure on the cardiovascular system. This can lead to impaired blood vessel function and contribute to increased blood pressure. A recent scientific study has shown that certain foods can partially mitigate these negative effects.

Flavanols and Their Application

The study discusses flavanols—antioxidant compounds found in products such as cocoa, tea, berries, apples, and some vegetables. Scientists conducted an experiment with 40 healthy young men who drank a cocoa beverage high in flavanols before a two-hour sitting period. The results showed smaller changes in blood pressure compared to those who did not consume the beverage.

As researchers note, similar effects may also be found with other foods high in flavanols.

These products include unsweetened cocoa, green and black tea, leafy green vegetables, berries, plums, and nuts. According to dietitian and associate professor at the University of Florida Jeanette Andrade, flavanols are predominantly found in vividly colored fruits and vegetables like spinach, kale, dark romaine lettuce, blueberries, raspberries, and blackberries.

Flavanol Content in Products

The study used a cocoa beverage containing about 695 mg of flavanols—exceeding the recommended daily intake of 400–600 mg from food sources. For comparison, one cup of tea contains approximately 120–320 mg of flavanols, while a cup of blackberries has around 65 mg. Participants consumed cocoa immediately before sitting, which likely contributed to achieving maximum effect.

Lead author of the study, associate professor at Birmingham University Katarina Randeiro explains: flavanols are typically absorbed into the bloodstream within 30–60 minutes after consumption, with peak availability occurring around two hours later.

It is during this period that the positive effect on blood vessels manifests. However, different products have varying durations of action—for instance, flavanols from blueberries peak faster, while those from citrus fruits take much longer.

Expert Recommendations

Experts emphasize that despite the beneficial properties of nutrition, the primary way to reduce the negative impact of prolonged sitting remains movement and breaks. Activities such as standing up or taking short walks are more effective in improving blood circulation and vascular function. Foods rich in flavanols can be a helpful strategy when avoiding prolonged sitting is not feasible.

Thus, considering the consumption of flavanol-containing products can help reduce the risks associated with prolonged sitting. However, the key remains an active lifestyle that promotes cardiovascular health and overall well-being.