The antioxidants in dark chocolate may help lower low-density lipoprotein, or bad cholesterol, particularly before age 50, according to MedlinePlus. Dark chocolate also shows favorable potential in raising high-density lipoprotein, or good cholesterol. The flavonoids credited for the antioxidant benefits of dark chocolate are the same ones present in red wine, fruits, vegetables and tea. However, the quality and quantity of dark chocolate you consume makes a difference.
Cocoa Content
When selecting dark chocolate, the higher the cocoa content, the better. While general recommendations suggest choosing dark chocolate with at least 60 percent cocoa, Katherine Zeratsky, R.D., L.D. of the Mayo Clinic writes that 65 percent or higher is best. Natural cocoa powder, which consists of roughly 88 to 96 percent cocoa, provides the same benefits with fewer calories, however. At 72 calories and 3.5 g of fat per ounce, cocoa powder saves you 78 calories and 5.5 g of fat when compared to an ounce of dark chocolate. Try adding cocoa powder to recipes or opt for hot cocoa over dark chocolate squares to help you keep total calories and fat in check.
Quantity
Even though dark chocolate may produce positive effects on your cholesterol, too much potentially increases your calorie consumption to an unhealthy level. An ounce a day is the general recommendation, according to the University of Michigan Health System. The upper limit for health benefits is 3 oz. per day. However, Zeratsky cautions that 3 oz. of dark chocolate provides up to 450 calories, putting you at risk for weight gain unless you cut calories elsewhere or increase exercise. Because weight gain increases your risk for heart-related illnesses, it's best to limit consumption to an ounce a day.
Label Lingo
Check the label to assess the quality of dark chocolate. Besides checking the cocoa percentage, look for brands that are free of palm and coconut oils. Pass on varieties that list hydrogenated or partially hydrogenated oils in the ingredient list, as these can negatively affect your cholesterol, explains the University of Michigan Health System. Look for varieties made from organically grown or fairly traded cocoa beans.
Considerations
Although dark chocolate provides roughly 25 percent or less of the caffeine found in 8 oz. of coffee, it may trigger headaches, sleeplessness, digestive problems or heart palpitations in individuals with a sensitivity to caffeine, cautions the Clemson Cooperative Extension. Tyramine, an ingredient in dark chocolate, also has possible links to migraines. If you have a history of kidney stones, you may want to limit dark chocolate in your diet since the oxalates in dark chocolate may contribute to kidney stone formation. Pairing milk with dark chocolate may reduce the effectiveness of beneficial antioxidants. Consult your doctor to identify the best strategy for controlling your cholesterol levels.
References
- MedlinePlus; Dark Chocolate May Harbor Benefits for the Heart; Randy Dotinga; March 2011
- University of Michigan Health System: Healing Foods Pyramid: Dark Chocolate
- MayoClinic.com; Can Chocolate Be Good for My Health?; Katherine Zeratsky, R.D., L.D.; Feb. 2010
- Clemson Cooperative Extension: When it Comes to Chocolate, Choose Dark
- American Heart Association: Good vs. Bad Cholesterol
- MayoClinic.com; Craving Chocolate? Go Dark; Apr. 2010
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