Protect Your Heart While Sitting
By Editorial Staff
Long periods of sitting – whether at a desk, in the car or on the couch – are a common part of modern life. While we often think about sore backs or stiff hips, sitting can also affect the health of your blood vessels and heart.
New research suggests what you eat before long sitting sessions may help protect your heart and circulation.
The study explored how blood vessels respond when people sit continuously for two hours. Participants drank either a high-flavanol cocoa beverage or a low-flavanol version before sitting without movement. Flavanols are natural plant compounds found in foods like cocoa, tea, apples, berries, and some nuts, known to support heart and blood vessel health.
Researchers measured artery function in the arms and legs. Healthy arteries widen easily to allow blood through, while less responsive arteries indicate reduced vascular health.
What the Study Found
After two hours of uninterrupted sitting, people who consumed the low-flavanol drink experienced reduced artery function. Blood vessels were less able to widen, blood flow decreased and diastolic blood pressure rose slightly. This shows that even short periods of sitting can negatively affect vascular health.
Those who drank the high-flavanol cocoa maintained healthier blood vessel function during sitting. Circulation stayed stronger and arteries remained more flexible. This protective effect was observed in both the arms and legs, suggesting flavanols can counteract some of the negative effects of prolonged sitting.
Blood vessels are lined with a thin layer of cells called the endothelium, which regulates blood flow, blood pressure and overall cardiovascular health. When endothelial function declines, it may increase the risk of long-term issues such as high blood pressure, heart disease and stroke. As the results of this study indicate, including flavanol-rich foods in your diet may help protect your arteries during sedentary periods, complementing regular movement and exercise.
Easy Ways to Add Flavanols to Your Diet
Flavanols are found in foods such as dark chocolate or natural cocoa (minimally processed is best), black or green tea, apples, berries, and pears, and nuts like almonds and hazelnuts. Adding these foods to your meals or snacks can provide heart-protective benefits during long sitting sessions.
Combining smart nutrition with regular breaks from sitting offers a practical strategy for protecting blood vessels in daily life. Talk to your doctor for more information.
