Eating chocolate can lower your blood pressure and reduce your risk of cardiovascular disease, according to a study performed in Germany by the European Society of Cardiology and published in 2010 in the "European Heart Journal." If you have high blood pressure, talk to your doctor about your treatment options. If you want to add chocolate to your diet to reduce your blood pressure and promote cardiovascular health, a few simple steps to do can help you do so healthfully.
Step 1
Eat a small amount of chocolate daily to lower your blood pressure. Snack on 7.5 grams of chocolate per day, which equals about 1/4 oz. of chocolate or about one-sixth of a regular-sized chocolate candy bar.
Step 2
Nibble on chocolate in place of another sweet snack or treat that you might normally eat. Avoid just adding chocolate to your diet so that you don't add extra fat, calories and sugar to your daily intake. Replace your regular dessert with a small piece of chocolate.
Step 3
Eat dark chocolate rather than milk chocolate. Dark chocolate contains more flavonols, which are antioxidants that promote heart health by allowing for better vein flexibility, according to ABC News.
Step 4
Eat fewer than 30 calories worth of dark chocolate per day. By doing so, you will combat potential weight gain from adding sweets to your diet. This is especially important because gaining weight can have a negative effect on your blood pressure and heart health.
Tips and Warnings
- If you have liver disease, talk to your doctor about adding a small amount of dark chocolate to your diet to lower your blood pressure. Dark chocolate has been found especially helpful in promoting heart health for liver disease patients, according to "Business Week." Be sure you are consuming high-quality dark chocolate with a minimal amount of added sugar for the most benefits.
- Don't add white chocolate to your diet in an attempt to lower your blood pressure. White chocolate does not contain the antioxidants found in cocoa products. Dark chocolate contains the most antioxidants and is the best choice for reducing blood pressure.
References
- "European Heart Journal"; Chocolate Consumption in Relation to Blood Pressure and Risk of Cardiovascular Disease in German Adults; Brian Buijsse, et al.; 2010
- ABC News: Chocolate Protects Against High Blood Pressure, Stroke
- MSNBC: Chocolate and Other Foods to Cut Blood Pressure
- Business Week: Dark Chocolate Helps Lower Blood Pressure in Liver Patients
- PubMed: Short-term Administration of Dark Chocolate
