Combining dark chocolate with a healthy snack was shown to reduce cholesterol by seven per cent.
Indulging in a spot of chocolate occasionally might not just be treat but could also provide health advantages, with research indicating it may assist in reducing “bad” cholesterol levels. Dark chocolate, when paired with a nutritious snack, could deliver surprising benefits.
The results from a study published in the Journal of the American Heart Association reveal that consuming dark chocolate alongside almonds can lead to decreased cholesterol levels in just four weeks. This specific combination was discovered to particularly target low-density lipoprotein cholesterol (LDL), more commonly known as “bad” cholesterol.
While the body requires some cholesterol to operate correctly, excessive amounts can block arteries and heighten the risk of cardiac problems. The research, conducted by Pennsylvania State University and Tufts University in Boston, included 48 participants who were overweight or obese, ranging in age from 30 to 70 years.
Their objective was to examine the impact of dark chocolate, cocoa, and almonds on factors linked to coronary heart disease risk – one of the leading causes of death globally. The study was carried out across multiple four-week dietary periods.
Initially, participants avoided consuming any of the foods being studied during the first month. In the following four weeks, they incorporated daily servings of 42.5 grams of almonds into their usual diet.
During the study’s third phase, participants consumed 43 grams of dark chocolate and 18 grams of cocoa powder. The final phase involved participants eating a combination of all three snacks.
The investigation revealed that almonds alone reduced harmful cholesterol by seven per cent, a percentage that stayed consistent when almonds were paired with dark chocolate. Additionally, the study suggested that adding these chocolate treats to a standard American diet, whilst staying within daily calorie limits, “may reduce the risk of coronary heart disease”.
The researchers noted: “Our results demonstrate that consumption of almonds alone or combined with dark chocolate under controlled‐feeding conditions improves lipid profiles.” However, it remains crucial to understand that almonds and dark chocolate can be calorie-dense and moderation is therefore still essential.
Study lead Penny Kris-Etherton said: “It’s important to put this into context. The message is not that people should go out and eat a lot of chocolate and almonds to lower their low-density lipoprotein.
“People are allowed to have about 270 discretionary calories a day, and when foods like almonds, dark chocolate and cocoa are consumed together as a discretionary food, they confer health benefits unlike other discretionary foods such as frosted doughnuts.”
For those contemplating replacing almonds with chocolate, Kris-Etherton urges caution. The study suggests that eating dark chocolate and cocoa by themselves doesn’t meaningfully affect heart health.
“Chocolate doesn’t increase cholesterol levels, but it doesn’t decrease cholesterol levels either,” she explained. However, cocoa beans are believed to have their own health advantages due to flavanols, a variety of plant compound with antioxidant qualities.
Earlier studies have linked flavanols with heart benefits, including enhancing blood vessel flexibility and reducing blood pressure.
To lower your cholesterol levels, the NHS recommends:
- Reducing fatty food consumption
- Increasing intake of fruits, vegetables, oily fish, nuts and seeds, olive oil, and wholegrain food
- Engaging in more physical activity
- Stopping smoking
- Moderating alcohol intake
If you have concerns regarding your cholesterol, you should speak to your GP.