How Flavan-3-ols Can Reduce the Risk of Diabetes and Heart Disease and How to Eat More of Them

Flavan-3-ols are a flavonoid, plant-based compound with many potential health benefits. Numerous studies have shown that flavonoids, specifically flavan-3-ols, can help reduce the risk of cardiovascular disease (CVD) and diabetes.

Health Effects

So, what makes flavan-3-ols so healthy? One of the primary ways they reduce CVD risk is by improving blood vessel function and preventing oxidative damage. They also have anti-inflammatory and anti-clotting effects, which further help to reduce the risk of heart disease. In addition, scientists found that flavan-3-ols improve insulin sensitivity and lower blood sugar levels, which helps to reduce the risk of diabetes.

One large-scale study found that consuming flavan-3-ols daily could result in a 13% reduction in the risk of CVD mortality and a 19% reduction in the risk of chronic heart disease.

Ideal Sources

So, how can you ensure you’re getting enough flavan-3-ols in your diet? One of the best ways is to eat plenty of fruits and vegetables, as they are rich sources of flavonoids. In particular, berries, grapes, apples, and citrus fruits are all excellent choices. You can also look for foods fortified with flavan-3-ols, such as breakfast cereals and yogurts.

Another excellent way to meet your flavan-3-ols requirements is to drink green or black tea. Green tea is one of the best sources of these flavonoids. Just two regular cups of green tea can quickly give you the recommended daily dose.

Finally, you can take flavonoid supplements. However, paying attention to your daily flavonoid intake from food and supplements is essential, as taking too much may be toxic. Food and tea are still the best options for a flavonoid source.


If you’re looking to reduce your risk of CVD and diabetes, flavon-3-ols should be a part of your diet. Eating plenty of fruits and vegetables ensures you’re getting the nutrients you need for a healthy and happy heart.

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