Chocoholics take heart. This sweet treat may actually be healthy for you. Some research has found chocolate boosts circulation due to antioxidants called flavonoids. These plant compounds are contained in cocoa beans used to make chocolate. Dark chocolate contains more flavanols than milk chocolate, according to Mayo Clinic. A growing number of studies suggest chocolate may have other heart-healthy benefits too.
Research
In a study published in the November 5, 2007 issue of “Circulation,” coronary vasodilation, or circulation, improved two hours after heart transplant patients consumed 40 grams of dark chocolate, which is a little less than three ounces. A previous Harvard University study published in the December 2003 issue of "Journal of Hypertension" showed similar results. The researchers reported significant vasodilation in adults after four days of consuming flavanol-rich chocolate. The Cleveland Clinic reports that flavanols improve blood flow to the heart and brain and lowers cholesterol and blood pressure.
Description
The Cleveland Clinic describes flavonoids as a group of naturally-occurring compounds in plant-based foods that offer health benefits. Flavonols are a subgroup of flavonoids found in chocolate. Consuming flavonoids is believed to help the body’s cells fend off damage from free radicals, which can lead to an increase in LDL, or bad, cholesterol and plaque formation on artery walls. This can slow circulation and even lead to a heart attack or stroke. An editorial in "Circulation" states there is abundant evidence that the flavonols in dark chocolate improve blood supply and may also improve circulation.
Considerations
In addition to improving circulation, regularly consuming chocolate may help your heart health in general. Consuming 2.11 grams daily of cocoa-containing foods, such as chocolate, lowered systolic blood pressure by over three points and diastolic blood pressure by about two points in 470 elderly men in a study published in the 2006 issue of “Archives of Internal Medicine.” In another study reported by “The New York Times,” Swedish women who ate one to two servings of dark chocolate a week had almost one-third fewer cases of heart failure than non-chocolate eaters.
Recommendations
Mayo Clinic recommends limiting your chocolate intake to three ounces per day. But even three ounces contains up to 450 calories. If you’re making chocolate a part of your eating plan to improve your circulation, the clinic notes you may need to cut calories in other areas or do more exercise to burn extra calories. The Cleveland Clinic recommends enjoying just one ounce of chocolate a few times a week and adding other flavonoid-rich foods and drinks to your diet, such as apples, tea, red wine, onions and cranberries. While dark chocolate may improve your circulation, moderation is the key.
References
- Cleveland Clinic: The Sweet Truth about Chocolate and Your Heart
- MayoClinic.com: Can Chocolate Be Good for My Health?
- "Circulation;" Dark Chocolate Improves Coronary Vasomotion and Reduces Platelet Reactivity;" J. Flammer, et al.; 2007
- "Journal of Hypertension;" Flavonol-rich cocoa induces nitric-oxide-dependent vasodialation; N. Fisher. et al.;December, 2003
- "Archives of Internal Medicine;" Cocoa Intake, Blood Pressure and Cardiovascular Mortality; B. Buijsse, et al.; 2006.
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