We all know the age-old saying that too much of anything is bad for you – but when it comes to chocolate, could a little bit actually be good for you?
A food item often linked with unhealthy diets could actually help lower your risk of heart disease. Dietary advice typically suggests limiting chocolate consumption. However, certain elements within chocolate could potentially enhance heart health and offer a variety of other benefits.
It’s crucial to remember that the type of chocolate you consume greatly influences the benefits you reap from it. For instance, dark chocolate, which boasts the highest cocoa content, offers more advantages than white chocolate, which contains no cocoa.
Several key ingredients in chocolate could bolster your heart health and decrease your risk of heart disease….
How chocolate could reduce your risk of heart disease
Flavonoids
Chocolate and cocoa are rich in flavonoid plant nutrients, akin to blueberries, apples, red wine, and strawberries. Dark chocolate usually has the highest flavonoid content which, when consumed regularly each week, could significantly lower your blood pressure.
Flavonoids also serve as powerful antioxidants that can help minimise cell damage from free radicals, potentially reducing signs of ageing and protecting against some cancers resulting from this damage. Research has also discovered that flavonoids play a crucial role in lowering the risk of blood clots and strokes.
In one study that looked at cocoa’s role on blood pressure and vascular function, it was found that the natural polyphenol flavonoid component in cocoa was related to a reduced risk of cardiovascular disease and stroke.
Reduce cholesterol
Growing research has found that a moderate intake of dark chocolate could help reduce ‘bad cholesterol’. Known as low-density lipoproteins (LDL), this cholesterol is commonly associated with clogged arteries that can increase the risk of disease and health complication. One study published in the Journal of the American Heart Association found that when combined with almonds each day, dark chocolate could reduce LDL levels by as much as 7% in just one month.
A study featured in the Journal of the American Heart Association revealed that pairing dark chocolate with almonds daily could slash LDL levels by up to 7% within a month.
Commenting on the findings, Alice H. Lichtenstein, D.Sc., Gershoff professor at Tufts University and director of the Cardiovascular Nutrition Laboratory there, remarked: “This was a very well controlled study that demonstrated replacing saturated fat coming from dairy fat (butter and cheese) with unsaturated fat coming from nuts (almonds) had a positive effect on plasma lipid concentrations.”
However, it’s worth noting that less research has been conducted to support the notion that dark chocolate alone can significantly reduce cholesterol levels.
Magnesium
Chocolate, particularly the dark variety, can be a substantial source of magnesium. On average, a 28g serving of dark chocolate contains about 65mg of magnesium.
This essential mineral plays a crucial role in numerous bodily functions, aiding muscle and nerve function and playing a pivotal role in maintaining blood sugar levels.