Chocolate doesn't have a reputation as a health food, but it does have health benefits when eaten in moderation. Because chocolate contains a large percentage of fat, it would seem that eating chocolate might raise your cholesterol and triglyceride levels. However, the type of fat found in chocolate does not appear to raise lipid levels. Cholesterol and triglycerides are both classified as lipids. Other substances found in chocolate, called flavonoids, may also help lower rather than raise lipid levels.
Fats
Several types of fat make up cocoa butter, the fat portion of chocolate. Around 33 percent of the fat in cocoa butter is oleic acid, the same monounsaturated fat found in olive oil, according to Harvard Health Publications. Stearic acid, a saturated fat, makes up another 33 percent. Unlike most saturated fats, which do raise lipid levels, stearic acid doesn't raise cholesterol levels because your body can convert it to oleic acid. The third fat found in cocoa butter, palmitic acid, can raise lipid levels, although it does not appear to have this effect when eaten in chocolate.
Sugar
Excess sugar intake as well as fat intake can raise your triglyceride levels. When you take in more sugar or fat than your body uses, the excess is stored as triglycerides. Chocolate contains sugar, and dark chocolate contains less than milk chocolate. Choose dark chocolate over milk chocolate, and limit your consumption to 1 oz. every few days to avoid excess calories but still get the taste and health benefits of dark chocolate, the Cleveland Clinic suggests.
Flavonoid Benefits
Flavonoids in plants have a number of health benefits, acting as antioxidants that destroy free radicals, molecules that can cause cellular damage to DNA. Cellular damage from free radicals can raise lipid levels. The most prominent type of flavonoids in chocolate, called flavanols, also decrease platelets ability to stick together, which reduces damage to blood vessels and increases blood flow. Flavanols also lower blood pressure, further reducing the risk of heart disease. Dark chocolate contains more flavanols than any other food, according to Harvard Health Publications.
Considerations
Eating chocolate in moderation will not raise your lipid levels and may even have benefits for your heart, especially if you eat dark chocolate. Look for chocolate that has a cocoa percentage of at least 65 percent, registered dietitian Katherine Zeratsky of MayoClinic.com suggests. Chocolate with a higher percentage of cocoa contains less sugar and more flavonoids.
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