Satisfying your sweet tooth with a bit of chocolate can reap health benefits. Recent studies have reported that flavonoids, the plant-based anti-oxidants found in cocoa beans, can contain heart-protective benefits. A Dutch study suggested that men consuming chocolate may have lower blood pressure than men who abstain. Chocolate has also been linked to a boost in math skills and cancer-fighting anti-oxidants. The trick is to choose the right chocolate -- dark with a high cocoa content -- and to graze lightly, not gorge.
Helpful to Heart
The flavonoids in cocoa beans are thought to aid the cardiovascular system by keeping the arteries limber and acting much like aspirin in its ability to prevent blood clots. Eating chocolate once a week may also lessen the likelihood of a stroke. In a study involving 44,000 participants, those who nibbled a weekly serving of chocolate were 22 percent less likely to experience a stroke than those with a chocolate-free diet. To get the maximum benefits of flavonoids, avoid chocolate that has been highly processed, such as milk or white chocolate. In fact, the scientific journal "Nutrition and Metabolism" suggests that milk may keep your body from absorbing the flavonoids.
Blood Pressure Boon
The anti-oxidant-rich flavonoids present in cocoa beans have been known to lower blood pressure and stimulate the circulation. Look for chocolate with high cocoa content -- at least 50 percent is recommended -- to get the highest concentration of flavonoids per serving. Similarly, when cooking and baking or preparing hot chocolate from scratch, choose cocoa powder that has not been manufactured using the Dutch Process method, which adds alkalis to reduce the natural acidity of the flavonoids.
Anti-Oxidant Powerhouse
Those potent little flavonoids that give cocoa and chocolate its pungent, earthy taste may also contain anti-cancer properties. The anti-oxidants present in flavonoids may help protect cells against free radicals, which can be formed by such natural body processes as breathing, or by environmental causes, such as smoking or toxins you get through the air or what you eat and drink. Insufficient anti-oxidant levels often lead to free-radical damage.
Chocolate Caveats
Before you break out the jumbo chocolate bar, keep in mind that more research needs to be conducted to definitively prove the pro-cardiovascular and anti-cancer benefits of chocolate. The truth is, chocolate is not a low-calorie food -- it has between 130 and 150 calories per ounce -- and cocoa butter contains fat, not to mention the varying amounts of sugar used to sweeten this confection. Chocolate can be a part of a healthful diet, but it should never substitute for fruits, vegetables and other foods that contain anti-oxidants. Limit yourself to an ounce of good quality dark chocolate a day, suggests Katherine Tallmadge, a registered dietitian and spokesperson for the American Dietetic Association.
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