While chocolate is often a guilty pleasure, cocoa has been shown to improve cholesterol, blood pressure and the function of coronary arteries. Cocoa contains flavonoids, antioxidants found many food types but that are highest in cocoa. While cocoa products should be consumed excessively because of high caloric density, a small amount of cocoa regularly may improve heart health.
Flavonol
Flavonoids are substances that help protect plants from toxins and help repair damage caused by toxins. When we consume plant-based foods, we also benefit from this "antioxidant" ability. Antioxidants help your cells resist damage caused by free radicals that are formed by normal bodily processes and from environmental contaminants. Cranberries, onions, tea, apples and red wine all contain different varieties of flavonoids. The type of flavonoid found specifically in cocoa and chocolate is called flavonol.
Effects on Heart Disease
High concentrations of flavonols can decrease blood pressure and improve the health of blood vessels, possibly leading to a decreased risk of heart disease. A study published in the "American Journal of Clinical Nutrition" in July 2008 demonstrated that dark chocolate and liquid cocoa improved blood vessel function and lowered blood pressure in overweight adults. Nonfat cocoa solids are the natural form of cocoa and the form that contains the highest levels of flavonol.
Types of Chocolate
While cocoa has demonstrated health benefits, chocolate is often mixed with milk, fat and sugar. Unsweetened cocoa powder and unsweetened baking chocolate contains the highest amounts of nonfat cocoa solids. Dark chocolate is composed of approximately 23 percent nonfat cocoa solids, while milk chocolate is composed of only 6 percent and white chocolate contains none. For maximum benefit and minimum caloric intake, you will want to stick to small amounts of dark chocolate.
Considerations
The flavonols in cocoa result in a pungent, bitter taste and popular food products are often processed to reduce that taste, unfortunately also reducing the level of flavonols. While the fat in chocolate does not seem to worsen cholesterol levels, extra ingredients in chocolate, such as caramel or marshmallow, can add both calories and fat. There is no established serving size for chocolate, but you should consume it only in moderation, or about 1 ounce at a time.
References
- Cleveland Clinic: Heart-Health Benefits of Chocolate Unveiled
- Harvard Health Publications: Cocoa reduces inflammation associated with heart disease
- University of California San Fransisco: Cocoa Flavanols Benefit Coronary Artery Disease Patients, Study Shows
- "The American Journal of Clinical Nutrition"; Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial; Faridi et. al; July 2008
