Dark chocolate may have significant benefits for a healthy heart, according to the American Heart Association. In August 2010, the AHA reported that moderate dark chocolate consumption lowered the risk of heart failure in middle-aged women. Dark chocolate is made from cocoa beans that are rich in antioxidants and may improve your cholesterol levels.
LDL Cholesterol
LDL cholesterol refers to low density lipoprotein cholesterol. When you have your blood checked for cholesterol it will typically test for HDL or high-density lipid cholesterol -- the good cholesterol -- and LDL --the bad cholesterol. The HDL levels are better if they are higher, and the LDL levels should be low. Too much LDL in your blood can build up in the arteries. There are other measurements for a healthy heart profile, and you should always seek medical advice for a correct reading and understanding of your health.
Antioxidants
According to a study published in the November 2001 issue of the "American Journal of Clinical Nutrition," cocoa powder and dark chocolate modestly reduced LDL oxidation, that is important in preventing heart disease. Flavonoids such as those found in cocoa and dark chocolate are good antioxidants. They act by scavenging free-radicals that are responsible for oxidative damage. Antioxidants are also found in other plant-based foods such as fruits and vegetables.
HDL Cholesterol
Cocoa and dark chocolate may increase HDL cholesterol at the same time as preventing oxidation of the LDL cholesterol, according to research published in the November 2004 issue of "Free Radical Biology and Medicine." Test subjects were given 75 g of dark chocolate, white chocolate or dark chocolate with cocoa-enriched flavonoids. In the dark chocolate group there was an increase in HDL of 11.4 percent. There was also an increase in the cocoa-enriched group, but no improvement in the white chocolate group. A higher HDL is better for your heart. Serum LDL conjugates decreased 11.9 percent in all the groups. The chocolate fatty acids found in all three chocolates may prevent the oxidation of the LDL cholesterol.
Cocoa Solids
A typical bar of dark chocolate is 1.45 oz and equal to 41 g. It can be purchased in varying concentrations of cocoa solids. Most labels will show the percentage of cocoa solids. The higher the percentage, the greater the flavonoids or antioxidant benefits. Choose dark chocolates with a high percentage of cocoa solids.
References
- Ghirardelli: The Cococa Bean
- "The American Journal of Clinical Nutrition;" Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans; Ying Wan, et al.; Nov 2001
- "Free Radical Biology and Medicine;" Jaakko Mursu, et al.; Nov 2004
- USDA Nutrient Data Laboratory: Dark Chocolate
- American Heart Association: Moderate Chocolate Consumption Linked to Lower Risks of Heart Failure; Aug 17, 2010
Member Comments