Chocolate, once derided as a high-fat indulgence, may actually benefit your health. Cocoa and chocolate contain naturally occurring antioxidants called flavonoids that can reduce the formation of plaque on artery walls and promote better heart health, studies show. For the highest benefits, choose only certain kinds of chocolate and consume them in moderation.
Flavonols
Cocoa and chocolate contain a specific type of flavonoids called flavonols. The antioxidants in flavonols may help your body's cells resist free radical damage and prevent buildup of plaque in your arteries. In a 2009 study published in the "American Journal of Clinical Nutrition," Spanish researchers found that participants who drank skim milk with 40 g of unsweetened cocoa powder each day had lower levels of adhesion molecules than participants who drank only skim milk, notes Harvard Health Publications. Adhesion molecules cause plaque to stick to artery walls, increasing the risk for heart disease. Studies have also shown that flavonols can lower blood pressure and cholesterol and increase blood flow to the heart and brain, according to the Cleveland Clinic. Flavonols may also improve blood clotting.
Best Choices
Cocoa may lose some of its flavonols during commercial processing methods such as roasting, alkalizing and fermentation. These processes remove some of the natural bitterness of chocolate, a taste caused by the heart-healthy flavonols. For greater health benefits, choose darker chocolates or chocolates that have not been alkalized. Avoid chocolates that have added fats or sugars or additional ingredients such as caramel or marshmallows. Chocolate or cocoa should appear as the first ingredient on the nutrition label rather than sugar.
Fat and Calories
Consume chocolate in moderation to avoid exceeding your daily calorie needs. Consuming more calories than your body uses can cause weight gain. Chocolate contains high amounts of calorie-dense fat. One gram of fat contains 9 calories, more than twice as many calories as a gram of carbohydrates or protein. Fortunately, only about one third of the fat found in chocolate, a fat known as palmitic acid, affects cholesterol levels, according to the Cleveland Clinic. Studies show that stearic acid, which accounts for another third of chocolate's fat content, has a neutral effect on cholesterol, and oleic acid, the remaining third, is a heart-healthy monounsaturated fat.
Portions
Research has not yet provided conclusive evidence about the amount of chocolate you should eat for optimal heart health benefits. Health organizations such as the Cleveland Clinic and Harvard Medical School recommend consuming a small amount, such as 1 oz. or about one square, of dark chocolate several times a week. Include other flavonoid-rich foods, such as onions, cranberries, apples, grapes, red wine and tea in your diet as well.
