How Chocolate and Tea Together Affect Your Blood Pressure

If you needed another reason to enjoy a square of dark chocolate or a cozy cup of tea, here it is: combining the two could help support healthy blood pressure levels. According to new research, specific compounds in both foods may offer cardiovascular benefits, particularly for those with elevated blood pressure.

But before you stock up on truffles and teabags, it’s important to understand what the science actually says and how to incorporate these treats into your diet in a balanced way.

What the Research Shows

A recent meta-analysis published in the European Journal of Preventive Cardiology reviewed 145 randomized controlled trials involving over 5,200 participants. The focus was on a compound called flavan-3-ols, naturally found in tea, dark chocolate, apples, and grapes.

Here’s what researchers found:

• Flavan-3-ols helped lower blood pressure, especially in individuals with prehypertension or hypertension.

• For those with already low blood pressure, the reduction was minimal.

• In some cases, the blood pressure-lowering effects were comparable to prescription medications.

Dr. Christian Heiss, one of the study’s authors, emphasized that while the effect is modest, it’s clinically relevant for individuals managing high blood pressure.

How Much Do You Need to See Benefits?

To potentially lower blood pressure with flavan-3-ols, the average daily intake in the studies was about 500–600 milligrams. You can get this from:

• 2–3 cups of brewed tea (especially green or black)

• 1–2 servings of dark chocolate (aim for at least 70% cacao)

• 2–3 tablespoons of unsweetened cocoa powder

• 2–3 medium apples

• A combination of grapes, pears, and berries

However, this isn’t about indulging in sugary desserts. The goal is to choose minimally processed, nutrient-dense sources of flavan-3-ols. That means skipping the milk chocolate bars and opting for antioxidant-rich dark chocolate instead.

Why Tea and Chocolate Alone Aren’t Enough

While these foods can be part of a heart-healthy diet, they’re not a replacement for more comprehensive lifestyle changes. According to registered dietitian Kevin Park, RDN, “Incorporating foods rich in flavan-3-ols into a balanced diet may provide benefits, but they should be part of a broader approach that includes physical activity, stress management, and other dietary adjustments.”

It’s also worth noting:

• Many of the studies involved single-dose trials, which makes it harder to determine long-term effects.

• Some research was funded by a for-profit tea company, which could introduce bias.

Who Should Be Cautious?

While most people can enjoy modest amounts of tea and dark chocolate safely, those with certain health conditions like diabetes, caffeine sensitivity, or acid reflux should consult a healthcare provider before increasing their intake.

Chocolate also contains caffeine and theobromine, which may affect sleep or heart rate in sensitive individuals. And not all dark chocolate is created equal check the label for added sugars and choose products with a high percentage of cacao.

Tips for Adding Flavan-3-Ols to Your Routine

• Start small: Swap one snack a day for a few squares of dark chocolate or a piece of fruit.

• Stay consistent: Benefits are most likely to show after 4–8 weeks of regular consumption.

• Pair smartly: Enjoy a cup of tea with breakfast or as an afternoon pick-me-up instead of sugary drinks.

• Focus on whole foods: Include a mix of tea, fruit, and high-cacao chocolate for the broadest benefit.

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