Do you spend too much time on the couch? Eat these simple heart-boosting foods to stay safe

One in four U.S. adults sit for more than eight hours a day, which raises the risk of obesity, heart disease, and cancer, according to the U.S. Centers for Disease Control and Prevention. Eating certain foods can help your heart even if you spend a lot of time sitting. Foods rich in flavanols, a plant compound that fights inflammation, can reduce blood pressure and slow the negative effects of long sitting, researchers say.

“Given how common sedentary lifestyles have become and the increased risk this can have to vascular health, using flavanol-rich food and drink, especially in combination with breaking up periods of inactivity by going for a short walk or standing up, could be a good way to enhance long-term health, no matter the individual’s fitness level,” said Dr. Catarina Rendeiro from the University of Birmingham, as per the report by Independent.

High flavanol foods for heart health

Drinking a cup of unsweetened cocoa high in flavanols helps regulate blood flow and improve artery health, according to Birmingham researchers. People who drank cocoa with lower flavanol levels showed increased diastolic blood pressure.


High-flavanol cocoa drinks are available in grocery stores, and “It is actually quite easy to add high flavanol foods to your diet,” said Alessio Daniele, a PhD student from the University of Birmingham.

Veggies, berries and nuts to boost heart

Green leafy vegetables have antioxidants like vitamin C that reduce inflammation and improve blood flow. Leafy greens also contain nitrates, natural chemicals that may reduce the risk of stomach and other cancers and possibly lower blood pressure. Berries contain anthocyanins, antioxidants that can reduce high blood pressure, the National Council on Aging says.

"Of all of the flavonoids, anthocyanins seem to be the most protective in terms of reducing risk of hypertension," said Aedin Cassidy from the University of East Anglia, as per the report by Independent. Drinking green or black tea may help heart and blood vessel health because of flavanols, with green tea having slightly higher amounts.

"Tea is a good source of compounds known as catechins and epicatechins, which are thought to be responsible for tea's beneficial health effects," said Dr. Howard Sesso, Harvard Medical School.

Plums are packed with quercetin, a plant compound that fights inflammation and improves blood flow to the brain and heart, according to the Cleveland Clinic. Nuts like walnuts, almonds, and peanuts reduce inflammation and improve blood circulation; eating peanuts daily may increase brain blood flow.

FAQs

Q1. What foods help my heart if I sit a lot?

Cocoa, green tea, leafy greens, berries, plums, and nuts can help protect your heart even if you sit for long periods.

Q2. How do flavanol-rich foods help the heart?

Flavanol-rich foods reduce inflammation, improve blood flow, and lower blood pressure, keeping your heart healthy.