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Flavonoid-Rich Foods Linked to Lower Blood Pressure: Insights from the Gut Microbiome
A recent study from Queen's University in Belfast, Northern Ireland, has uncovered strong evidence that flavonoid-rich foods are linked to a reduction in blood pressure. Published in the American Heart Association's journal Hypertension, the research highlights the role of the gut microbiome in enhancing the cardiovascular benefits of flavonoids.
Flavonoids and the Gut Microbiome
Flavonoids, naturally occurring compounds found in plant-based foods like berries, apples, pears, and wine, have long been associated with health benefits. This study emphasizes that the positive effect of these compounds on blood pressure is, in part, due to the gut microbiome—a collection of microorganisms living in the digestive system.
“Our gut microbiome plays a key role in metabolizing flavonoids to enhance their cardio-protective effects, and this study provides evidence to suggest these blood pressure-lowering effects are achievable with simple changes to the daily diet,” stated Dr. A-Deen Cassidy, Ph.D., the lead investigator and professor of Nutrition and Preventive Medicine at the Institute for Global Food Security, Queen's University.
Cardiovascular Benefits of Flavonoids
Flavonoids are present in a variety of fruits, vegetables, tea, chocolate, and wine. These compounds are broken down by gut bacteria, and emerging evidence suggests that the composition of the gut microbiome may influence the development of cardiovascular disease (CVD)—the leading cause of death globally. Researchers have also noted significant differences in gut bacteria between individuals with and without CVD.
Blood Pressure and Flavonoid Consumption
Given previous findings on the role of flavonoids in reducing heart disease risk, the Queen’s University study focused on how the gut microbiome mediates the relationship between flavonoid intake and blood pressure. The research examined whether variations in the gut microbiome could explain changes in blood pressure among individuals consuming flavonoid-rich foods.
Study Participants and Methodology
The study involved 904 adults aged 25 to 82, drawn from Germany’s PopGen Biobank, with 57% of the participants being male. Researchers tracked participants’ food intake, gut microbiome diversity, blood pressure, and other clinical variables through regular follow-ups.
Flavonoid consumption over the past year was measured using a food frequency questionnaire covering 112 foods. Flavonoid values were assigned to foods based on data from the United States Department of Agriculture. Gut microbiome composition was assessed through fecal bacterial DNA extracted from stool samples. Blood pressure was measured three times following a five-minute rest, with each measurement spaced three minutes apart.
Participants also provided lifestyle information, including:
Key Findings
The study found that participants who consumed the highest levels of flavonoid-rich foods—particularly berries, red wine, apples, and pears—had lower systolic blood pressure and a more diverse gut microbiome compared to those with lower flavonoid intake. The gut microbiome accounted for up to 15.2% of the association between flavonoid consumption and blood pressure reduction.
Impact of Berries and Wine
Consuming 1.6 servings of berries per day (approximately 80 grams or 1 cup) was linked to a reduction in systolic blood pressure by an average of 4.1 mm Hg, with gut microbiome factors explaining 12% of this effect.
Drinking 2.8 glasses of red wine per week (around 125 milliliters per glass) was associated with a 3.7 mm Hg reduction in systolic blood pressure, with 15% of the effect attributed to gut microbiome diversity.
“Our findings indicate future trials should look at participants according to metabolic profile in order to more accurately study the roles of metabolism and the gut microbiome in regulating the effects of flavonoids on blood pressure,” Dr. Cassidy explained. “A better understanding of the highly individual variability of flavonoid metabolism could very well explain why some people have greater cardiovascular protection benefits from flavonoid-rich foods than others.”
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Alcohol Consumption: A Cautious Note
While the study suggests potential benefits of moderate red wine consumption, the American Heart Association advises against starting alcohol consumption for health reasons. For those who do drink, moderation is recommended: no more than one drink per day for women and two drinks per day for men.
Extended Lifespan and Blood Pressure
Hypertension, which becomes more common with age, affects approximately 75% of individuals over 75. A 2005 study found that people with normal blood pressure at age 50 live about five years longer than those with hypertension. Specifically, men with normal blood pressure can expect to live 5.1 years longer, while women may gain an additional 4.9 years.
Study Limitations and Future Directions
Although the participants were not informed of the study’s specific hypothesis, researchers noted the possibility of residual confounding factors—such as genetics or other health conditions—that might affect the findings. As such, the study cannot establish a direct cause-and-effect relationship between flavonoid intake and blood pressure reduction, though efforts were made to adjust for a wide range of lifestyle and dietary factors.
The researchers emphasized that the focus was on specific flavonoid-rich foods rather than all foods containing flavonoids.
Flavonoid Supplements
While it is ideal to obtain nutrients from food, several supplements containing flavonoids are also available. Common flavonoid-based supplements include:
Conclusion
This study adds to the growing body of evidence supporting the role of flavonoid-rich foods in improving cardiovascular health. With blood pressure reduction linked to both dietary intake and gut microbiome diversity, these findings offer practical dietary recommendations for individuals seeking to manage hypertension.
The research team included Amy Jennings, Ph.D.; Manja Koch, Ph.D.; Corinna Bang, Ph.D.; Andre Franke, Ph.D.; and Wolfgang Lieb, M.D., M.Sc. Full disclosures are provided in the published manuscript.