Chocolate has always been one of the most loved and cherished treats among people of all ages.

This delicious dessert has been deemed countless times as unhealthy, but recent studies have explored the potential cardiovascular benefits of chocolate consumption. Could it be that consuming chocolate in moderation actually benefits the heart? Let’s dive into the science of chocolate consumption and see what research has to say.

What is chocolate?

Chocolate is a typically sweetened food made from the cocoa bean. The cocoa bean is native to Central and South America, but it is now grown in Africa and Asia as well.

The cocoa bean is first roasted, pulped, ground, and then heated to create a chocolate liquor which is then separated into cocoa solids and cocoa butter. These cocoa solids and cocoa butter are combined to create various types of chocolate, which include milk chocolate, dark chocolate, white chocolate and more.

What are the potential cardiovascular benefits of chocolate?

Studies have suggested that eating chocolate in moderation can potentially decrease the risk of cardiovascular diseases, high blood pressure, and stroke. The potential benefits of chocolate are attributed to the flavonoids present in cocoa.

Flavonoids are naturally occurring compounds found in plants that have strong antioxidant properties. Studies have found that flavonoids can improve blood flow and reduce inflammation throughout the body.

How do flavonoids in chocolate affect the heart?

Studies suggest that cocoa flavonoids improve endothelial function, which is the ability of the inner lining of blood vessels to dilate and improve blood flow.

Flavonoids also improve the body’s nitric oxide levels, which are important for vasodilation and blood vessel health. Endothelial dysfunction is a common problem that occurs with aging, high cholesterol and high blood pressure, which can lead to cardiovascular problems.

What is the optimal chocolate amount to eat?

The potential benefits of chocolate come with moderation. Consuming a large amount of chocolate can lead to weight gain and an increase in bad cholesterol levels.

Studies suggest that consuming up to 1.6 ounces of dark chocolate per day can improve heart health due to the flavonoids. It is important to note that dark chocolate is preferable because it contains more cocoa and less sugar compared to milk chocolate.

Can chocolate benefits be achieved through other foods?

While chocolate is a delicious way to consume flavonoids, other foods also contain flavonoids. Foods such as tea, red wine, berries, and apples are some of the many foods that contain flavonoids.

Consuming a moderate amount of these foods can also lead to similar health benefits.

Are there any risks associated with chocolate consumption?

While chocolate has potential health benefits, overconsumption can lead to adverse health effects. Chocolate has high calorie and fat content which can lead to weight gain.

Milk chocolate and other varieties that contain a lot of sugar can increase the risk of developing diabetes. It is crucial to consume chocolate in moderation and choose dark chocolate with higher cacao percentage to reap the cardiovascular benefits.

How to incorporate chocolate into a healthy diet?

One way to incorporate chocolate into a healthy diet is to choose dark chocolate with higher cacao percentage. Dark chocolate with at least 70% cacao is preferred as it contains fewer calories, sugar, and more flavonoids as compared to milk chocolate.

Consuming small portions of dark chocolate with nuts or berries can be a healthy snack option. One can also use cocoa powder in smoothies, oatmeal, or baked goods to consume flavonoids without consuming extra calories.

Conclusion

In conclusion, moderate consumption of dark chocolate can potentially decrease the risk of developing cardiovascular diseases, high blood pressure, and strokes. This is due to the flavonoids present in cocoa which have strong antioxidant properties.

While chocolate should not be replaced with fruits and vegetables, it can be incorporated into a healthy diet in moderation. It is important to choose dark chocolate with higher cocoa content to reap its potential cardiovascular benefits.