Chocolate lovers rejoice. A study conducted by a group of Spanish researchers and published in the November 2009 issue of "The American Journal of Clinical Nutrition" shows that consuming cocoa, the main ingredient in chocolate, helps improve cholesterol levels and promote cardiovascular health. It has long been thought that the flavanols found in cocoa beans work as an antioxidant to reduce cell damage, which leads to heart disease. But this study takes those findings one step further and confirms a connection between consuming cocoa and enjoying improved cholesterol levels.
The Study
The study included 42 participants, both men and women, with an average age of 70. The subjects were all diabetics and had at least three risk factors for heart disease, including smoking, high blood pressure, obesity, family history, high levels of bad cholesterol and low levels of good. Half the group drank 3 tbsp., or 40 g, of cocoa in nonfat milk twice a day, while the other half drank plain milk.
The Results
After four weeks, the study participants were given blood tests. These tests revealed increased levels of HDL, or good cholesterol, in the cocoa drinkers. Additional studies have also shown that the flavonols in cocoa and chocolate increase activity in the proteins responsible for increasing HDL levels, which in turn helps lower LDL or bad cholesterol.
Chocolate and Your Diet
While this discovery is good news -- especially for chocolate lovers -- it is important to remember that most commercial chocolates contain fat and sugar, which can contribute to weight gain. In order to get the most benefits from cocoa in your diet, you should follow the guidelines set by the Spanish study, and limit yourself to 80 g, or 3 oz., of flavanol-rich chocolate or cocoa a day.
Heart-Healthy Chocolate
Another factor to consider when adding chocolate to your diet is quality. Not all chocolate is created equal. Too much processing can negate the health benefits, therefore you should always purchase products that contain at least 60 percent cocoa. Look for natural, unprocessed cocoa powder, unsweetened chocolate, bittersweet dark chocolate and semi-sweet chocolate, all of which contain high levels of flavanols.
References
- "Journal of Agricultural and Food Chemistry"; Cacao Polyphenols Influence the Regulation of Apolipoprotein in HepG2 and Caco2 Cells; Akiko Yasuda; February 2011
- Drugs.com; Cocoa in Chocolate May Be Good for the Heart; October 2009
- AARP; Good News for Cocoa Lovers; Candy Sagon; December 2009
- Colorado State University Extension; Chocolate - Is it a Heart-Healthy Indulgence?; Shirley Perryman, MS, RD; February 2009
- "The American Journal of Clinical Nutrition"; Effect of Cocoa Powder on the Modulation of Inflammatory Biomarkers in Patients at High Risk of Cardiovascular Disease; Maria Monagas, et al.; November 2009
