Flavonoids (flavonols and flavanols) are antioxidants which have been shown to lower blood pressure, improve blood vessel function and repair damaged heart tissue. They are prevalent in citrus fruits, green tea and red wine, but chocoholics may be pleased to know they are present in cocoa as well. Hershey's cites two studies, from 2003 and 2005, which found lowered systolic and diastolic blood pressure in individuals with high blood pressure who added small amounts of dark chocolate to their diets.
Step 1
Discuss your plan with your doctor. An occasional piece of chocolate is not a major issue, but if you are planning to add chocolate as a regular part of your eating plan you need to ask your doctor if it is advisable. This is particularly true if you have other medical issues such as obesity, high cholesterol or diabetes.
Step 2
Shop for healthy chocolate. Don't confuse cocoa, the primary ingredient in chocolate, with cocoa, the powder you mix with milk. There isn't much cocoa in cocoa! Unsweetened baking chocolate has the highest cocoa content, but it is bitter and not meant to be eaten pure. Instead you want to buy dark chocolate with at least 65 percent cocoa content.
Step 3
Eat no more than three ounces of chocolate per day. The blood pressure connection is not an excuse to go crazy at the candy store. Chocolate has beneficial flavonoids and also acts as a blood thinner, as does aspirin. However most commercial chocolate has added fat and sugar to make it more palatable, and those are things you are trying to avoid when eating to lower blood pressure.
If you've never eaten dark chocolate before, be prepared for the flavor. Although it is sweet, it is not as sweet as milk chocolate. The slight bitterness is an acquired taste, but don't be tempted to substitute milk chocolate. The sweeter the chocolate, the less healthy it is for you.
Don't drink milk when eating chocolate. A study published in Nature found that milk appears to interfere with the body's ability to absorb the antioxidants in the cocoa.
Step 4
Balance your blood pressure diet to allow for the addition of chocolate to it. Three ounces of chocolate can have as much as 450 calories, so you may have to adjust the rest of your diet to compensate. You may also want to increase your exercise goals to compensate for the extra calories. You must maintain a healthy overall lifestyle to have the best control over your blood pressure.
