Sitting for long periods can hurt your heart, but certain foods may help reduce the damage. Researchers at the University of Birmingham found that flavanols — natural compounds in cocoa, tea, berries, and apples — can help keep blood vessels healthy even after hours of sitting. In the study, people who drank cocoa rich in flavanols had better blood flow and more flexible arteries after sitting for two hours than those who drank cocoa with fewer flavanols.

The study, published in The Journal of Physiology, showed that flavanols may help counteract the effects of inactivity. Sitting too long can stiffen blood vessels and raise blood pressure, increasing the risk of heart disease and stroke. Flavanol-rich foods may help protect circulation and reduce those risks, especially for people with desk jobs or sedentary routines.

Experts say it’s easy to get more flavanols in your diet. Choose dark chocolate or cocoa with natural flavanols, drink tea, and snack on berries, apples, or nuts. Pair these foods with simple movement breaks — like standing up or taking a short walk every hour — to support better heart health throughout the day.