Siim Land: Drink 1 Cup a Day to Save Your Arteries

Key Takeaways

• Drink high-flavanol cocoa (200-600mg flavanols) daily to counteract reduced circulation from sitting. Use 10-12g high-flavanol cocoa powder or 30-50g 85%+ dark chocolate.
• Pair cocoa with movement – break up sitting with soleus push-ups or short walks to further improve blood flow.
• Choose low heavy-metal cocoa from West Africa/Indonesia, avoid Dutch-processed cocoa, and limit intake to 5-15g powder or 20-30g dark chocolate daily.
• Combine sources like 1 tbsp regular cocoa + green tea or dark chocolate + berries to reach 200-600mg flavanol target.

Supplements & Protocols Mentioned

• High-flavanol cocoa powder: 10-12g (500-700mg flavanols)
• Raw cacao powder: 10-12g (150-400mg flavanols)
• Dark chocolate 85-90%: 30-40g (250-500mg flavanols)
• Green tea: 1 cup (50-100mg flavanols)

Notable Quotes

“High cardiorespiratory fitness didn’t prevent sitting-induced vascular dysfunction… but high-dose cocoa flavanols of 695mg prevented the decline in blood vessel function.”

Bottom Line

Consume 200-600mg flavanols daily from cocoa/dark chocolate while minimizing sitting time to protect arterial function – prioritize high-flavanol, low heavy-metal sources.

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