Sitting habit damages your blood vessels, surprising results revealed

(NaturalHealth365)  New research published in The Journal of Physiology reveals that just 2 hours of uninterrupted sitting significantly impairs blood vessel function – but there’s a simple, natural solution that completely prevents the damage.

Researchers at the University of Birmingham recruited 40 young healthy men – 20 highly fit and 20 with low fitness levels – and had them sit motionless for 2 hours after consuming either high-flavanol or low-flavanol cocoa.

The results were striking.  Everyone who drank low-flavanol cocoa experienced significant reductions in arterial flexibility in both arms and legs after sitting.  But those who consumed high-flavanol cocoa?  Zero decline in vascular function.

Why sitting destroys your blood vessels

“Whether we are sitting at desks, behind the wheel of a car, on a train, or on the sofa reading a book or watching TV, we all spend a lot of time seated,” Rendeiro explained.  “Even though we are not moving our bodies, we are still putting them under stress.”

The average adult spends about 6 hours daily sitting.  In the UK alone, people spend the equivalent of 76 days per year sitting.  This sedentary time dramatically increases the risk of cardiovascular disease, hypertension, and all-cause mortality.

When you sit, blood flow and shear rate – the friction of blood against vessel walls – drop significantly in both upper and lower limbs.  This triggers immediate declines in endothelial function (the ability of blood vessels to dilate properly), increases diastolic blood pressure, and impairs oxygen delivery to muscles.

The damage can start within minutes, especially if you’re deficient in flavanols or antioxidants.  Tissue oxygenation in leg muscles drops detectably within 10 minutes of sitting.  After 2 hours, the ability of blood vessels to respond to increased blood flow – critical for heart health – is significantly compromised.

Previous studies linked hardened, inflexible arteries to increased risk of heart disease, strokes, and heart attacks.  What this study proves: sitting makes your arteries harder and less flexible, regardless of how fit you are.

Simple plant compound completely blocks sitting damage to your arteries

Flavanols are plant compounds found naturally in cocoa, berries, apples, green tea, and black tea.  They’ve been shown repeatedly to improve vascular function by increasing nitric oxide availability – the molecule that keeps blood vessels flexible and responsive.

In this study, men who consumed 150 mg of epicatechin (a specific type of flavanol) from cocoa before sitting maintained perfect vascular function throughout the two-hour period.  The flavanols prevented the damage entirely.

Natural strategies to protect your cardiovascular system

Break up sitting every hour.  Even five-minute walking breaks or standing significantly reduces vascular damage.  Combine this with flavanol-rich foods for maximum protection.

Consume high-flavanol foods strategically.  Drink green tea, matcha, or high-flavanol cocoa before extended periods of sitting.  Snack on organic berries, apples, or dark chocolate (minimum 70% cacao) during desk work.

Time your intake.  Flavanols are bioavailable within 1 hour and peak at 2 hours post-consumption – perfect timing for most sitting sessions.

Choose quality cocoa products.  Most commercial cocoa is heavily processed, destroying flavanols.  Look for products labeled explicitly as high-flavanol or use raw cacao.

Add berries to your routine.  Organic blueberries, strawberries, and blackberries are rich in anthocyanins – another type of flavonoid that protects vascular function with slightly different timing than cocoa flavanols.

Don’t rely on fitness alone.  This study proved that being highly fit doesn’t protect against sitting damage.  Even athletes need to break up sitting and consume protective compounds.

Support nitric oxide production.  Besides flavanols, consume organic beets, leafy greens, and citrus fruits.  These provide nitrates and vitamin C that support vascular health through complementary pathways.

Address inflammation.  Sitting triggers inflammatory responses.  Support your body with omega-3s from wild-caught fish, anti-inflammatory spices like turmeric and ginger, and antioxidant-rich organic vegetables.

Discover what 22 of the very best scientists, researchers, doctors, and nutritionists know about heart protection

This research shows something critical: sitting damages your cardiovascular system within hours, but simple dietary strategies can prevent that harm.  However, flavanols are just one piece of the puzzle.  Comprehensive cardiovascular protection requires addressing multiple factors that Western medicine ignores.

Get access to Jonathan Landsman’s Cardiovascular Docu-Class, featuring 22 of the very best health experts, and learn natural protocols for actually reversing arterial plaque.  Uncover which common medications create nutritional deficiencies that increase heart failure risk.  Get proven strategies to lower blood pressure naturally; understand the gut-heart connection; identify hidden infections threatening your cardiovascular system; and access comprehensive approaches for optimal heart function.

Sources for this article include:

Wiley.com
Healthday.com

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