If your job keeps you glued to a chair for most of the day, you’re not alone — but your heart might not be thanking you. Sitting for extended hours has long been linked to poor circulation, higher blood pressure, and increased risk of heart disease. Now, a new study by researchers at the University of Birmingham, published in Scientific Reports, suggests that eating certain everyday foods may help counteract the harmful cardiovascular effects of a sedentary lifestyle.
The hidden dangers of sitting too long
The average office worker spends nearly nine hours a day sitting, whether behind a computer, in meetings, or commuting. Research has shown that this prolonged inactivity can reduce blood flow, stiffen arteries, and increase plaque buildup, all of which heighten the risk of heart attacks and strokes. Even regular exercise, scientists warn, cannot fully undo the effects of excessive sitting.
A team from the University of Birmingham set out to explore a potential dietary fix. Their findings reveal that foods rich in flavanols — natural compounds found in plants — may help maintain healthy blood vessels during long sitting periods.
Flavanol-rich foods that support heart health
1. Tea (Green and Black)Tea, especially green and black varieties, is one of the richest sources of flavanols. The compounds in tea help relax blood vessels and improve blood flow, reducing strain on the heart. Regular tea drinkers have been shown to have better vascular health and lower blood pressure.2. Cocoa and Dark ChocolateCocoa beans contain powerful flavanols that help the body produce more nitric oxide, which widens blood vessels and enhances circulation. Choosing dark chocolate with at least 70 percent cocoa can provide these benefits while satisfying your sweet tooth.3. ApplesApples, particularly with their skin on, are loaded with flavanols like quercetin and catechin. These antioxidants help combat inflammation, support artery health, and can contribute to lower cholesterol levels when eaten regularly.4. BerriesBlueberries, strawberries, and blackberries are not only rich in flavour but also packed with heart-healthy flavanols. They help protect blood vessels from oxidative damage and improve overall circulation, making them a smart snack for desk workers.5. Grapes Grapes, especially dark-skinned varieties, contain flavanols that promote nitric oxide production and improve artery flexibility.
How flavanols protect your heart
Flavanols increase the availability of nitric oxide in the bloodstream, helping to relax and widen arteries, which improves oxygen delivery throughout the body. According to nutritional scientist Professor Catarina Rendeiro, this mechanism helps offset some of the vascular strain caused by long sitting hours.She explains that drinking or eating foods high in flavanols could “mitigate some of the negative impact of sitting on the body’s arteries,” helping those who work desk jobs maintain better cardiovascular health.
Small dietary choices, lasting heart benefits
While standing breaks and short walks remain essential for health, researchers say dietary habits can play a meaningful role too. Simple choices, such as sipping green tea during work, swapping snacks for fruit, or indulging in a small square of dark chocolate, can help maintain healthy blood vessels and support heart function.Experts emphasise that these foods are not a replacement for movement, but they can complement an active lifestyle and offer protection when long hours at the desk are unavoidable.So next time your workday keeps you sitting for hours, remember — a few small, delicious tweaks to your diet could give your heart the support it needs.