Stress can play nasty tricks, even pushing people to eat too much fatty foods in order to exorcise it. But when the omelette is done and the triglyceride overdose has taken place, how can you protect your body from the negative impact it can have on the vascular system? It seems that there is an ‘antidote’, complete with a ‘recipe’. And, surprisingly, the key is in a food you wouldn’t think so: cocoa. According to a team of scientists from the University of Birmingham, a ’drink’ prepared with milk and cocoa powder rich in flavonoids, taken in combination with a fatty meal during times of stress, could counteract some of the negative impact.
In the experiment conducted by researchers in a new study published in ‘Food and Function’, the flavonol-rich drink was found to be effective in preventing the decline of vascular function following stress and fat consumption. The team also offers some guidance on how to prepare it: “Look for minimally processed cocoa powder at the supermarket, and if cocoa isn’t really your favorite drink, there are other ways to get a higher dose of flavonols, such as green tea, black and berries”, suggest the authors of the research. “Recently published guidelines for flavonol intake recommend between 400 and 600 mg/day, which can be achieved, for example, by consuming two cups of black or green tea, or a combination of berries, apples and high-quality cocoa quality”.
Food choices made during periods of stress can influence the effect of stress on cardiovascular health. This is the starting point from which the study of the British team began, which had already observed how foods rich in fats can negatively influence vascular function and the supply of oxygen to the brain, while the flavonoid compounds present in abundance in cocoa and green tea can protect vascular function during times of daily stress. “Flavanols are a type of compound found in several fruits, vegetables, teas, nuts, berries, and unprocessed cocoa, and are known to have health benefits, particularly for regulating blood pressure and protecting cardiovascular health”, underlines Rosalind Baynham, first author of the paper.
“We took a group of healthy young adults and gave them for breakfast 2 butter croissants with 10 g of salted butter, 1.5 slices of cheddar cheese and 250 ml of whole milk,” he explains, and then “a cocoa drink high-flavonol drink or a low-flavonol drink. After a rest period, we asked them to complete a mental math test that increased in speed for 8 minutes, alerting them when they got an answer wrong. During the rest period In the test we measured forearm blood flow, cardiovascular activity, and prefrontal cortex tissue oxygenation. We also measured vascular function using brachial flow-mediated dilation (FMD), a prognostic measure for future risk of. cardiovascular disease. This stressful task induced significant increases in heart rate and blood pressure, similar to the stress one may encounter in daily life.”
The team confirmed on the one hand that consuming fatty foods with the low-flavonol drink when mentally stressed resulted in a reduction in vascular function (by 1.29% using FMD), which lasted until 90 minutes after the end of the stressful event. The cocoa drink rich in flavonols was instead effective in preventing the decline of vascular function following stress and fat consumption. The FMD value, which measures vascular function, was significantly higher than in the group that consumed the low-flavonol drink 30 and 90 minutes after the stressful period. However, cocoa flavonols did not improve brain oxygenation or affect mood. “We know that when people are stressed, they tend to gravitate towards high-fat foods. We have previously shown that fatty food can impair the body’s vascular recovery from stress. In this study, we wanted to see if adding a rich in flavonoids in the fatty meal would have alleviated the negative impact of stress on the body”, concludes Catarina Rendeiro, lead author.
The cocoa drinks were prepared by dissolving 12 g of cocoa powder in 250 ml of whole milk. “Modern life is stressful – concludes Jet Veldhuijzen van Zanten, one of the authors – and the impact of stress on our health and economy has been well documented, so any changes we can make to protect ourselves from some of the symptoms of stress are positive For those who tend to reach for a treat when stressed or rely on convenience food because they have high-pressure jobs or are short on time, incorporating some of these small changes could make a real difference,” she concludes.
What are some practical dietary changes individuals can make to incorporate more flavonoids into their daily routine?
Interview between Time.news Editor and Rosalind Baynham, an Expert in Nutritional Science
Editor: Welcome, Rosalind! It’s a pleasure to have you here to discuss your recent findings on stress, diet, and vascular health. Your study certainly opens up a fascinating conversation about how our food choices can counteract stress. Let’s start at the beginning—what inspired your team to explore the relationship between flavonoids and the effects of fatty meals eaten during stressful times?
Baynham: Thank you for having me! Our inspiration came from observing how stress influences eating habits and how those choices, particularly involving fatty foods, can harm cardiovascular health. We know that during periods of stress, people often reach for comfort foods that are high in fat, which can negatively affect vascular function. We wanted to find if there is something simple, like a drink, that could help mitigate these effects.
Editor: And it turns out that the answer lies in cocoa! It’s quite surprising to think that a delicious treat could serve as an antidote to the negative impacts of fat on our vascular system. Can you explain how cocoa works in this context?
Baynham: Absolutely! Cocoa is rich in flavonoids, specifically flavanols, which have been shown to support vascular health. When consumed, particularly in a drink that includes minimally processed cocoa and milk, these compounds can help maintain vascular function even after the consumption of a fatty meal. In our study, we found that participants who consumed the high-flavonol cocoa drink exhibited much less decline in vascular function after a stressful task compared to those who didn’t.
Editor: That’s incredibly interesting! For those who may not be fans of cocoa, are there alternative sources of flavonoids that could provide similar benefits?
Baynham: Yes, definitely! Besides cocoa, there are various other sources of flavonoids that people can incorporate into their diets. Green tea, black tea, berries, apples, and nuts are all rich in these beneficial compounds. The key guideline is to aim for about 400 to 600 mg of flavonoids per day, which can be achieved through a combination of these foods—like having a couple of cups of green tea and enjoying some berries.
Editor: It sounds like a delicious way to protect cardiovascular health! You mentioned the study participants consuming a hefty breakfast before taking a mental math test. What were your findings regarding their cardiovascular responses during the test?
Baynham: Yes, we provided participants with a high-fat breakfast, and then they underwent a stress-inducing mental math challenge. We measured their cardiovascular responses, including heart rate and blood pressure, which spiked during the task—typical for stressful situations. However, those who consumed the flavanol-rich cocoa drink showed improved vascular function and blood flow during and after the task compared to those who had the low-flavonoid drink.
Editor: This research highlights the importance of making thoughtful food choices, especially during stressful times. What are the practical implications of your findings for everyday life?
Baynham: The practical implications are significant. Our study suggests that if we can integrate flavonoid-rich foods into our diets, particularly during stressful periods, we could potentially protect our heart and blood vessels from the toxic effects of our food choices. This is especially relevant as stress is a common experience in our daily lives, exacerbated by many factors today. Simple changes, like starting the day with a flavanol-rich beverage or snacking on fruit, can make a real difference.
Editor: Thank you, Rosalind, for sharing these insights with us! It’s empowering to know that small dietary adjustments can lead to significant health benefits, especially during stressful times. We look forward to more of your research in the future!
Baynham: Thank you for having me! I’m excited about the potential for further studies in this area and hope to encourage people to make healthier choices that can ultimately enhance their wellbeing.