Chocolate contains natural antioxidants called flavonoids that may benefit your health and reduce your risk for chronic diseases. Flavonoids reduce plaque buildup in artery walls, and may reduce your cholesterol and blood pressure. Not all chocolates contain high levels of flavonoids, however. For the most health benefits, choose flavonoid-rich dark chocolate.
Chocolate and Blood Pressure
Chocolate contains a type of flavonoid called flavonols. Flavonols contain antioxidants that prevent free radicals from damaging your body's cells. A 2008 study by researchers in the Department of Food Science and Human Nutrition at the University of Illinois, Urbana-Champaign found that adult participants with elevated blood pressure who consumed cocoa flavonol-containing dark chocolate every day experienced reduced blood pressure after eight weeks. Several other studies have shown that flavonol-rich chocolate or cocoa reduces blood pressure, according to the USDA Nutrition Evidence Library.
Best Chocolate Choices
Both cocoa powder and dark chocolate bars provide health benefits. Unsweetened cocoa powder actually contains a much higher percentage of nonfat cocoa solids than dark chocolate, with respectively about 82 percent compared to 23 percent, according to Harvard Health Publications. Commercial processing methods, such as roasting, fermenting and alkalizing, can deplete the flavonol content of cocoa, so choose less processed cocoa and chocolate bars with a high cocoa percentage. Heart-healthy chocolate should have a bitter flavor, which comes from the beneficial flavonols. The flavonol content of chocolate may not depend as much on its cocoa percentage as on its processing, suggests the Cleveland Clinic. Still, dark chocolate provides a better choice than milk chocolate, and is a much better choice than white chocolate, which doesn't contain flavonols. Choose cocoa powders and chocolate bars with minimal added sugar. Chocolate or cocoa should appear first in the ingredient list, rather than as a form of sugar.
Portions
Chocolate contains large amounts of fat, which contains 9 calories per gram. To avoid exceeding your daily calorie limits and consuming too much fat, eat dark chocolate in moderation. Research has not yet provided sufficient evidence for health organizations to recommend a specific chocolate portion size for health benefits. Harvard Medical School and the Cleveland Clinic recommend consuming a small portion of dark chocolate, or about 1 oz., on a few days each week. Include other flavonoid-rich foods, such as cranberries, onions, red wine and tea, in your diet as well.
Other Flavonol Benefits
Consumption of flavonol-rich cocoa may reduce the number of unhealthy adhesion molecules in the blood, according to a 2009 study by researchers published in the "American Journal of Clinical Nutrition." Adhesion molecules enable plaque to adhere to artery walls, leading to an increased risk for heart disease. Flavonols can also reduce your cholesterol levels and promote increased blood flow to the brain and heart, notes the Cleveland Clinic.
References
- "Journal of Nutrition"; Daily Consumption of a Dark Chocolate Containing Flavanols and Added Sterol Esters Affects Cardiovascular Risk Factors in a Normotensive Population with Elevated Cholesterol; RR Allen, et al.; April 2008
- "Journal of Clinical Biochemistry and Nutrition"; Cocoa Flavanols: Effects on Vascular Nitric Oxide and Blood Pressure; Cesar G. Fraga, et al.; January 2011
- USDA Nutrition Evidence Library: What are the Health Effects Related to Consumption of Chocolate?
- Harvard Medical School: Cocoa Reduces Inflammation Associated with Heart Disease
- Cleveland Clinic: Heart-Health Benefits of Chocolate Unveiled
