Holiday stress eating? These cocoas and teas can help offset the impact of a fatty meal.

Politics, the cost of living, family gatherings and holiday hubbub — there are a lot of reasons to feel stressed this time of year. And if you find yourself going back for a second (or third) slice of pie during your Thanksgiving dinner to help keep yourself stable while Uncle Norm delivers his latest political rant ... well, research indicates you're not alone.

Unfortunately, the combined effects of high-stress situations and eating fatty foods does a double-whammy on your vascular system and can negatively impact your heart health. The good news? Researchers at the University of Birmingham wanted to see if anything could help minimize the potential negative consequences of eating our emotions. Their new study found that drinking certain hot cocoas and teas may help reduce the negative effects of eating fatty foods when you're stressed out. So when you find your anxiety spiking and you feel like reaching for another serving of buttery mashed potatoes, just remember to grab a healthy hot beverage at the same time.

Stress and stress eating can affect heart health

"Even one isolated episode of mental stress can affect the elasticity of blood vessels which can last for up to 90 minutes," says Catarina Rendeiro, assistant professor in nutritional sciences and an author of the study. She and her team previously found that "the combination of stress and fatty foods prolongs the negative impact of stress in the blood vessels," and they wanted to see if drinking a beverage high in plant chemicals might minimize the damage.

So they gave 23 "young, healthy adults" two butter croissants with extra butter, cheddar cheese and a glass of whole milk — lots of delicious, fatty foods. They also gave them a cocoa drink that was either high or low in plant compounds called flavonols. Sounds like a pretty easy research gig for the participants, right?

Well, then they had to do math tests that sped up over the course of eight minutes (to stress them out). All the while, the researchers measured the participants' blood flow, blood oxygen levels and how their veins were functioning. Ultimately, they found that "if you combine the fatty food with a drink rich in flavonols, it completely prevents the effect of stress and fat combined," says Rendeiro.

Flavonol-containing cocoa and tea can offset the negative vascular impact

Flavonols, a type of antioxidant, have been studied extensively, and the research suggests that they "can benefit cardiovascular health when consumed in adequate amounts through foods," says Kristen Smith, a spokesperson for the Academy of Nutrition and Dietetics. So much so, that several health organizations, including the American Heart Association, recommend getting flavonols through food daily. The current study, "is one of the first to look at using flavonols to counteract the potential negative health effects of higher fat food choices," says Smith, who cautions that the small size of the study means more research is needed before anyone makes big dietary changes based on it.

Rendeiro, who has been studying flavonols for some time, says she "drinks a lot of matcha and green tea" (both of which are high in flavonols) as part of her daily diet, "especially when I anticipate stressful events." And, the research does show that foods high in flavonols — tea, cacao and berries, for example — are a good addition to a daily diet.

How to choose (and use) high-flavonol cocoa

Cocoa is made from the cacao bean, which is one of the foods highest in flavonols. It also happens to be quite bitter. To make it more appetizing, it is processed into cocoa through methods that often reduce the amount of flavonols. If health benefits are your main reason for enjoying a hot mug of cocoa, the less processed the product, the better. "Only minimally processed cocoa would contain good levels of flavonols," says Rendeiro. Look for "cacao powder" or "natural cocoa powder" in the ingredients.

While there aren't many hot cocoa mixes (think: traditional hot chocolate) on the market, we've highlighted a few of our favorites below. You can also make your own hot cocoa using natural cocoa or cacao powders (a few of which we've also called out below). This general recipe does the trick:

• 2 tbsp. cocoa or cacao powder

• 2 tbsp. sugar (or sweetener of choice). Increase the amount to taste depending on the bitterness of the cocoa.

• 1 cup milk of choice

• 1/4 teaspoon vanilla extract (optional)

Simply whisk and heat the ingredients together in a pan and add marshmallows to serve, if desired.

If you prefer cold chocolate milk, milk frothers do a nice job of combining the ingredients and producing a yummy, foamy final product.

Read more: Craving hot chocolate and not so picky about your flavonols? Check out these four options made with processed cocoa and taste-tested by Yahoo Life.

How to choose a high-flavonol tea

In the tea world, black tea is tops for flavonols, and it also typically comes with higher levels of caffeine, making it a popular morning beverage. Green tea is also packed with the antioxidant, and matcha — a highly-concentrated form of green tea created by pulverizing the tea leaves into a fine powder — has even higher amounts.

If you’re interested in adding a high-flavonol beverage to your daily routine, consider natural cocoa and green or black tea. Here, our editors share their favorite choices based on extensive testing and research.

Best high-flavonol hot cocoa mixes

Best high-flavonol cocoa powders

Best high-flavonol teas

FAQs

What are flavonols and their health benefits?

Flavonols are a type of antioxidant found in some plants, including cacao and tea. Consuming flavonols in the diet has been linked to reduced risk of some cancers, heart disease and diabetes. While more research is needed to fully understand the benefits of flavonols (including the right level of dietary consumption), foods that contain flavonols are generally considered safe, healthy and a good addition to a well-balanced diet.

Which types of teas are highest in flavonols?

Black teas tend to have the highest levels of flavonols. Green teas also contain flavonols, with matcha teas (which are composed of the entire ground tea leaf) having higher levels than brewed green tea.

What other foods or drinks are high in flavonols?

In addition to black tea, green tea, cacao and cocoa, foods that contain high levels of flavonols include onions (especially raw onions), tomatoes, blueberries and coffee. Just keep in mind that the levels of flavonols in brewed teas tend to be much higher than those found in other foods.

How can I know if the cocoa I'm drinking is high in flavonols?

It's important to look for minimally processed cocoa or cacao powders or hot cocoa mixes. Reneiro recommends looking specifically for the phrases "natural cocoa powder" or "cacao powder" in the ingredients list.

Meet our experts

• Catarina Rendeiro, PhD, assistant professor in nutritional sciences at the University of Birmingham, U.K.

• Kristen Smith, MS, RD, LD, spokesperson for the Academy of Nutrition and Dietetics