We're constantly told to "eat healthy" – but what does that actually mean?

Even doctors sometimes struggle to offer clear, practical advice on which specific foods support health, why they work and what real benefits people can expect.

A growing body of research is starting to offer some answers. Along with colleagues, I have researched whether a group of plant compounds called flavan-3-ols could help lower blood pressure and improve blood vessel function.

The results suggest these everyday compounds may have real potential for protecting heart health.

Flavan-3-ols – sometimes called flavanols or catechins – are natural plant compounds that belong to the flavonoid family . They're part of what gives plants their colour and helps protect them from sunlight and pests.

For us, they

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