Can these fruits and beverages lower blood pressure? New study says they may be as effective as medication

In a breakthrough that blurs the line between medicine and mealtime, a new study led by Professor Christian Heiss from the University of Surrey has revealed that certain flavan-3-ol-rich foods — including apples, grapes, tea, and cocoa — may be powerful allies in managing blood pressure.

Published findings, reported by Surrey Live, detail the potential of these naturally occurring plant compounds in improving vascular health. “The results suggest these everyday compounds may have real potential for protecting heart health,” Professor Heiss said.

Flavan-3-ols, known for giving fruits and vegetables their vibrant colours and protective functions in nature, appear to play an equally protective role in the human body — especially the heart. Found abundantly in cocoa, green and black tea, apples, grapes, and berries, these compounds could make everyday dietary choices far more consequential than we thought.

A Prescription off the Pharmacy
The revelation comes after the review of 145 randomised controlled trials involving more than 5,200 participants. Researchers focused on the effects of flavan-3-ols on blood pressure and vascular function. Participants in the studies consumed about 586 mg of flavan-3-ols daily — roughly the equivalent of two to three cups of tea, a couple of apples, or a small serving of dark chocolate.

The outcome? A measurable dip in blood pressure. On average, participants saw a 2.8 mmHg drop in systolic (upper) and a 2.0 mmHg drop in diastolic (lower) blood pressure. In those with elevated readings, the effect was even more pronounced — with reductions of up to 6–7 mmHg systolic and 4 mmHg diastolic.

“That’s comparable to the effects of some prescription blood pressure medications,” Professor Heiss noted. “And it could significantly lower the risk of heart attacks and strokes.”

Food as Medicine, Without the Hype
Perhaps the most comforting part of this discovery is its simplicity. While health trends often push expensive powders or exotic imports, this research champions common, affordable foods — items many people already have in their kitchens.

“This isn’t about exotic superfoods,” Heiss clarified. “It’s about foods many of us already enjoy, used a little more intentionally.” Even minor changes, such as replacing a sugary snack with an apple or a square of dark chocolate, could help tip the scales toward better heart health.

Notably, the 2022 COSMOS trial (Cocoa Supplement and Multivitamin Outcomes Study), which tracked over 21,000 participants, found that cocoa flavanols alone reduced deaths from cardiovascular disease by 27%. These findings give real weight to the idea that nutrition can rival pharmacology in impact.

A Gentle Reminder to Listen to Your Body
Heiss and his team also stress that this isn't a one-size-fits-all miracle. While the results are promising, particularly for those with high blood pressure, flavan-3-ols aren't a replacement for medication in every case. Their greatest value may lie in prevention — helping those with normal readings maintain good cardiovascular health over time.

And while side effects were rare and mild, usually just minor digestive discomfort, Heiss suggests keeping an eye on how your body responds. Regular at-home blood pressure checks can help track improvements and fine-tune your diet accordingly.

Shifting the Plate
Speaking to The Conversation, Heiss emphasized a broader message that many healthcare providers echo: “Lifestyle changes, particularly diet and exercise, are recommended by doctors as first-line strategies.” Yet too often, patients are left without specifics.

Now, this research fills that gap — showing that with just a few mindful swaps in the kitchen, the heart can be nourished, protected, and strengthened.

As we look for ways to live longer and healthier, perhaps the answer isn't in an expensive supplement or a complicated regimen. Maybe it's been in our fruit bowl, teacup, and pantry all along.

Disclaimer- This article is for informational purposes only. Please consult a medical professional for advice tailored to your individual needs.