Can Dark Chocolate Improve Your Heart Health?

Atherosclerosis is a major cause of death worldwide, and it is characterized by the buildup of plaque in the arteries. These plaques can grow and decrease the oxygen supply to your organs and rupture, leading to a heart attack or stroke. Heart disease is the leading cause of death in the world (16% of all deaths), including in the USA, where 700,000 people die annually from cardiovascular events.

There is evidence that dark chocolate has beneficial effects on cardiovascular health. Dark chocolate contains flavonoids, antioxidants that can help protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to developing arterial plaques and chronic diseases.

We found this study, a narrative review of multiple other studies showing that dark chocolate has numerous benefits. This review includes all studies between 2002 and 2022, 20 years of data! aiming to discover the evidence showing the beneficial effects of cacao and dark chocolate intake on preventing cardiovascular dysfunction and atherosclerosis.

Based on this study, we saw the four [4] medical reasons why you should eat dark chocolate, and these are:

1. Diminishing inflammation which is crucial in preventing the development of atherosclerosis.
2. Lowering platelet aggregation and reducing the risk of heart attacks.
3. Decreasing your blood pressure can ease the strain on your cardiovascular system.
4. Improving insulin sensitivity, resulting in a lower probability of developing diabetes.

 

By consuming small amounts of dark chocolate with high cacao content daily, you can enjoy these four [4] great health benefits.

 

The type of dark chocolate that you choose is also essential. Dark chocolate with a high cacao content is a better choice than milk chocolate because it contains more flavonoids. Also, look for dark chocolate that has been minimally processed, as this will help to preserve the flavonoids. Craft dark chocolates meet both features since chocolate makers aim to keep the delicate fine flavor that requires less intense processing and use the least sugar possible to highlight the cacao bean flavor profile. 

 

What elements contribute to the benefits of dark chocolate for cardiovascular health?

 

Numerous components found in dark chocolate have been proven to provide advantages for cardiovascular health. Some of these components are:

• Flavonoids: Epicatechins and Catechins are the main flavonoids in cacao. They are antioxidants that can help protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases, like cardiovascular conditions, as mentioned above, as well as insulin resistance and diabetes mellitus.
• Theobromine: Theobromine is a stimulant that improves blood flow and reduces blood pressure. It's also an antioxidant and synergizes by enhancing the absorption of flavonols.
• Magnesium: Magnesium is a mineral that is important for heart health. It helps to regulate blood pressure and heart rate.
• Iron: Iron is a mineral that is important for carrying oxygen throughout the body. It is also essential for the production of red blood cells.
• Zinc: Zinc is a mineral that is important for the immune system. It also helps to protect the body from damage caused by free radicals.

 

What is the recommended amount of dark chocolate to receive its health benefits?

 

The amount of dark chocolate you should eat for cardiovascular benefits depends on your health needs. However, a reasonable amount is 20-45 grams per day.

To ensure you get the maximum health benefits from your dark chocolate, always choose those with high cacao content, as they contain more flavonoids. Moreover, it's imperative to opt for dark chocolate that has undergone minimal processing to help retain the flavonoids. Make a wise choice today and go for bean-to-bar dark chocolates, an excellent option.

 

What are the risks of eating dark chocolate?

 

Dark chocolate can be high in calories and sugar, so it is essential to consume it in moderation. Dark chocolate can also trigger allergic reactions in some people.

If you have health concerns, talk to your doctor before adding dark chocolate to your diet.

Overall, the benefits of dark chocolate, when consumed in moderation, outweigh its potential risks (which are minimal).

 

Conclusion

 

Incorporating dark chocolate into your diet can provide numerous heart health benefits. It is important to remember that it should not be relied upon as a sole solution for all health issues and should be consumed in moderation as part of a balanced diet.  

Enjoying small amounts of craft chocolate daily can have several health benefits, such as lowering blood pressure, reducing inflammation, and improving blood flow. I highly recommend it.

 

Here are some additional tips for choosing and consuming dark chocolate for cardiovascular health:

• Choose dark chocolate with a cacao content of at least 70%.
• Look for dark chocolate that has been minimally processed, like bean-to-bar chocolates.
• Consume dark chocolate in moderation. A reasonable amount is 20-45 grams per day.
• If you have health concerns, talk to your doctor before adding dark chocolate to your diet.