When you’re stressed, you may turn to high-fat foods to change your mood. It is very bad for vascular health. However, new research has shown that a cup of cocoa or green tea can protect our bodies.
Flavanol, a natural compound found in abundance in cocoa, green tea, and black tea, improves blood vessel function and helps maintain cardiovascular health.
Researchers at the University of Birmingham in the UK demonstrated that eating a high-fat meal when stressed followed by cocoa high in flavanols can alleviate some of the negative effects of high-fat foods and stress on the vascular system.
The research results were published in the Journal of the Royal Society on the 18th (local time). ‘Food and Function’announced in
Dr Catarina Rendeiro, assistant professor in the Department of Nutritional Sciences at the University of Birmingham, who led the study, said: “We know that when people are stressed, they tend to prefer high-fat foods. “We have previously demonstrated that high-fat foods can impede the body’s vascular repair during stressful situations,” he said. “This study shows that adding foods high in flavanols to a high-fat meal can mitigate the negative effects of stress on the body. “I wanted to see if I could do it,” he said.
Researchers conducted an experiment on 23 healthy men and women (11 men and 12 women) between the ages of 18 and 45. For breakfast, they were provided with two butter croissants, 10g of salted butter, and 1.5 slices of cheddar cheese. Additionally, one group was given cocoa powder with a high flavanol content (695 mg per serving) mixed with 250 ml of whole milk (milk from which milk fat has not been removed). On the other hand, cocoa with a low flavanol content (6.5 mg) was mixed with whole milk. The daily flavanol intake for adults recommended by the American Dietetic Association is 400 to 600 mg.
After breakfast, they took a break for 1 hour and 30 minutes and then took a math test. You had to solve problems faster and faster over the course of 8 minutes, and if you submitted an incorrect answer, an alarm sounded, which was designed to cause stress.
Researchers measured blood flow in the participants’ forearm (between the wrist and elbow), cardiovascular activity, and prefrontal tissue oxygen saturation during an 8-minute math test and an 8-minute rest period. Additionally, brachial artery flow-mediated dilatation (FMD) response testing was performed to evaluate vascular function. This is an indicator that can predict future cardiovascular and disease risks.
Stress-inducing math tests significantly increased heart rate and blood pressure. The researchers explained that this is a reaction similar to stress that can be experienced in everyday life.
Those who consumed a high-fat meal with a low-flavanol cocoa drink experienced a decline in vascular function (1.29% decrease in FMD) when under mental stress due to a math test, and this effect lasted until 90 minutes after the stressful situation ended. It is known that even if vascular function decreases by just 1%, the risk of developing cardiovascular disease increases by 13%.
On the other hand, cocoa drinks with high flavanol content were effective in preventing vascular function decline after consuming high-fat foods and experiencing stress. FMD levels measured 30 and 90 minutes after the stressor disappeared were significantly higher.
“Flavanols are a type of compound contained in various fruits, vegetables, teas, and nuts, including berries and unprocessed cocoa,” said researcher Rosalind Baynham, first author of the paper. “Flavanols are particularly effective in regulating blood pressure. “It is known to have health benefits, such as protecting cardiovascular health.”
Recent studies have shown that flavanols are effective in lowering the risk of type 2 diabetes and dementia. Cocoa with a high flavanol content is not or minimally treated with alkali (mixing carbonates to remove sourness and darken color). It was done. When purchasing, you must carefully read the instructions.
If cocoa drinks do not suit your taste, you can replace them with foods rich in flavanols, such as green tea, black tea, berries, apples, pears, and nuts.
The researchers wrote that the vascular improvement effect of consuming high-fat foods during stressful situations can be achieved by consuming “2 cups of green tea, 5.5 tablespoons of unprocessed cocoa, or 300 grams of berries.”
Co-author Jet Veldhuijzen van Zanten, Professor of Biological Psychology at the University of Birmingham, said: “Modern life is stressful, and the impact of stress on health and finances is well known, so we need to protect ourselves from stress symptoms. “Any change you can make is positive,” he said. “For people who snack when stressed, work under pressure, or rely on convenience foods (high-fat fast food) due to lack of time, these small changes can make a real difference.” “It can make a difference,” he said.
Meanwhile, in a previous study, the research team found that consuming fatty foods in stressful situations reduces oxygen supply to the prefrontal cortex. However, this study found that flavanols did not improve oxygen supply to the prefrontal cortex or affect mood.
What are the health benefits of flavanols found in foods like cocoa and green tea?
Interview between Time.news Editor and Dr. Catarina Rendeiro
Editor: Welcome, Dr. Rendeiro! Thank you for joining us today. Your recent research sheds light on the connection between diet, stress, and vascular health. It’s a fascinating topic. Can you briefly explain the motivation behind your study?
Dr. Rendeiro: Thank you for having me! The motivation behind our research stemmed from a common observation: when individuals experience stress, they often gravitate towards high-fat comfort foods. We wanted to understand how these dietary choices affect vascular health, especially during stressful situations. Our goal was to explore if incorporating certain foods could mitigate adverse effects.
Editor: That makes perfect sense. High-fat diets are frequently criticized for their impact on cardiovascular health. Can you tell our readers more about how flavanols play a role in this?
Dr. Rendeiro: Flavanols are natural compounds found abundantly in cocoa, green tea, and even some fruits and vegetables, such as berries. Previous studies have shown that they can improve blood vessel function and help maintain cardiovascular health. Our research aimed to test whether including flavanol-rich cocoa could counteract the negative effects of a high-fat meal consumed during stressful situations.
Editor: Interesting! Your study included a rather unique experimental setup involving a high-fat breakfast followed by a stress-inducing math test. What were the main findings?
Dr. Rendeiro: Yes, we had participants consume a high-fat meal and then tested their vascular function before and after a stressful task. Those who had cocoa with high flavanol content showed preserved vascular function despite the stress, whereas those who consumed a low-flavanol cocoa experienced a decline. This indicates that flavanols can effectively protect vascular function under stress.
Editor: That’s quite promising! Given the alarming rates of cardiovascular diseases, how can this research be applied to everyday life?
Dr. Rendeiro: Our findings suggest that incorporating foods rich in flavanols, especially in stressful circumstances, could be beneficial for cardiovascular health. For example, when having high-fat meals, adding cocoa or green tea could be a practical way to help mitigate potential adverse effects. It’s about making informed dietary choices that not only satisfy cravings but also support overall health.
Editor: Speaking of dietary choices, how can people easily incorporate flavanol-rich foods into their modern diets?
Dr. Rendeiro: There are many delicious ways to do this! Drinking cocoa or green tea is a straightforward approach. Additionally, snacking on foods high in flavanols, such as dark chocolate, berries, and nuts, is both convenient and tasty. focusing on a varied diet rich in plant-based foods can help ensure adequate flavanol intake.
Editor: Those sound delicious! Before we wrap up, what do you hope will be the next steps in research following your study?
Dr. Rendeiro: I hope our study inspires further research into dietary interventions for stress management and cardiovascular health. It would be exciting to explore long-term effects of flavanols on various populations and to see how we can integrate these findings into public health recommendations.
Editor: Thank you so much for your time, Dr. Rendeiro! Your insights certainly provide a compelling reason to rethink our dietary choices, especially under stress.
Dr. Rendeiro: Thank you! It’s been a pleasure discussing our research. I hope it encourages everyone to consider both their diets and the stressors in their lives.