Researchers found combining dark chocolate with a particular seed significantly reduced dangerous cholesterol in the blood.
A delicious chocolatey snack could help slash “bad” cholesterol, according to a study. Typically thought of as a treat food, chocolate could actually provide a host of health benefits – if paired with another popular snack.
Research, published in the Journal of the American Heart Association, revealed that enjoying some dark chocolate along with almonds could help decrease your cholesterol levels in as little as four weeks. This specific combination was found to significantly reduce levels of low-density lipoprotein cholesterol – which is more commonly referred to as “bad” cholesterol.
While a certain amount of cholesterol is actually needed for the body, low-density lipoprotein cholesterol can clog your arteries and increase your risk of associated cardiovascular problems. As part of the study, a team from The Pennsylvania State University and Tufts University in Boston conducted a trial on 48 overweight and obese individuals between the ages of 30 and 70 years.
Their aim was to investigate the effects of dark chocolate, cocoa, and almonds on markers of coronary heart disease risk – one of the biggest killers worldwide. To do so they market out four-week long diet periods.
As detailed by Express.co.uk, for the first month of the trial, the participants didn’t eat any of the foods in the study. Over the next four weeks they ate 42.5 grams of almonds daily.
The third period saw the study subjects eating 43 grams of dark chocolate combined with 18 grams of cocoa powder. And the fourth period included all three snacks.
The results showed that almonds on their own lowered bad cholesterol by seven percent. Pairing the crunchy food with dark chocolate also had the same effect.
Moreover, the researchers concluded that incorporating the chocolate snack into a typical American diet without exceeding energy needs “may reduce the risk of coronary heart disease”. They concluded: “Our results demonstrate that consumption of almonds alone or combined with dark chocolate under controlled‐feeding conditions improves lipid profiles.”
However, it is important to note that this does not mean you should eat lots of almonds and dark chocolate. Moderation is still key due to the calorie content of these foods.
Lead study author Penny Kris-Etherton explained: “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.”
And if you’re tempted to ditch the almonds and only reach for chocolate, Kris-Etherton warned against doing so. The research showed that eating dark chocolate and cocoa on their own didn’t appear to have a major effect on heart health.
“Chocolate doesn’t increase cholesterol levels, but it doesn’t decrease cholesterol levels either,” she added.
However, cocoa beans are thought to have their own health benefits as they contain plant chemicals called flavanols which are types of antioxidants. Previous research has tied flavanols to heart health benefits such as making your blood vessels more elastic and lowering your blood pressure.
To lower your cholesterol, the NHS recommends:
- Eating fewer fatty foods
- Eating more fruits, veg, oily fish, nuts and seeds, olive oil and wholegrain products
- Exercising more
- Giving up smoking
- Reducing your alcohol intake
If you are concerned about your cholesterol levels you should speak to your GP.
