Flavan-3-ols are a family of flavonoids, the catechins and epicatechins that give cocoa, tea and many fruits their gentle astringency. They have become some of the most closely studied dietary compounds, admired for their friendliness to the heart and blood vessels. Dark chocolate is the undisputed champion, but apples eaten with their skin, pears, blackberries and peaches all carry useful amounts. Woven into an everyday diet, these quietly powerful polyphenols help the circulation run a little more smoothly.
What is Flavan-3-ols?
Flavan-3-ols is a flavonoid that plays a critical role in supporting the health of the blood vessels by helping the inner lining, or endothelium, produce nitric oxide, the signalling molecule that allows arteries to relax, widen and maintain healthy blood flow. While many general diets overlook it, maintaining optimal levels of Flavan-3-ols is frequently tracked by people working to optimize their Blood Pressure.
Top Foods High in Flavan-3-ols
A data-driven breakdown of the foods with the highest concentration of Flavan-3-ols per 100 g.
| Food | Flavan-3-ols |
|---|---|
| Green Tea | 80 mg |
| Dark Chocolate (70–85%) | 50 mg |
| Blackberries | 19 mg |
| Apple | 9 mg |
| Pear | 4 mg |
| Peach | 3 mg |
How Flavan-3-ols Impacts Blood Pressure
Research links diets rich in Flavan-3-ols to changes in Blood Pressure. Diets naturally abundant in this compound often support lower Blood Pressure markers by improving the availability of nitric oxide in the lining of the arteries, which encourages the blood vessels to relax and widen so that blood can flow with less resistance.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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