Chocolate comes in various forms, including white and dark and there has been speculation that consuming chocolate may provide some health benefits. However, since chocolate can also be high in fat and calories, it should be consumed in moderation. Adding to this, certain types of chocolate may have more health benefits than others. Before adding chocolate to the diet for health reasons, it is best to consult a physician or registered dietitian.
Considerations
Much of the research around the health benefits of eating chocolate has focused on heart disease. Heart disease includes high blood pressure, coronary artery disease, heart attack, stroke and heart failure. According to Medline Plus, while much more research is needed, it appears that consuming small amounts of dark chocolate may reduce both the risk of developing heat disease and dying from it. Dark chocolate appears to provide the most benefit due to several ingredients it contains.
Flavonoids
Flavonoids are one of the ingredients found in chocolate that may help to fight heart disease. There are more than 4,000 types of flavonoids that occur naturally in plant-based foods and they are found in cranberries, apples, peanuts, chocolate, onions, tea and red wine. One type, flavanols, are found in cocoa, and it is the flavanols that give cocoa its strong taste.
Flavanols are beneficial for heart health, as they appear to lower blood pressure, improve blood flow to the brain and heart, make blood platelets less sticky and able to clot and lower cholesterol, reports the Cleveland Clinic. Some products with cocoa are highly processed to try to improve the taste, however this processing also removes the flavanols. While manufacturers are looking into ways to retain flavanols during processing, the best bet is to go for dark chocolate and cocoa powder that has not undergone much processing.
Antioxidants
Flavonoids also have antioxidant properties that not only help in the fight against heart disease, but can fight cancer, Alzheimer's disease and macular degeneration as well, states the Mayo Clinic. While the exact mechanisms are not well understood; antioxidants are believed to neutralize free radicals in the body that can cause cell damage and it is better to get antioxidants from food rather then supplements.
Foods such as fruits, vegetables, grains, nuts and dark chocolate contain antioxidants. While it is best to consume more fruits, vegetables and grains that are low in calories and fat, consuming up to 3 oz. of dark chocolate with a cocoa content of 65 percent or higher per week, can be a healthy treat.
Stearic and Oleic Acid
Dark chocolate and products that contain cocoa, also contain stearic and oleic acid. Stearic acid is a saturated fat which is normally considered a type of fat to avoid because it raises bad cholesterol levels. However, stearic acid does not seem to raise choleterol. Oleic acid is a monounsaturated fat, and monounsaturated fats can help to lower cholesterol levels, claims the University of Michigan Health System.
Warnings
While dark chocolate does appear to have some health benefits; it should not replace healthy foods. Too much chocolate adds fat and calories to the diet; which may in turn increase the risk of heart disease. The goal is to eat a heart healthy diet that encompasses a wide variety of foods, and this can include a small amount of dark chocolate a few times a week. For the most benefit, this must be combined with other healthy lifestyle choices such as getting regular exercise, quitting smoking, losing weight and managing stress.
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