The benefits of chocolate for heart health
Cardiologists tend to treat the earliest reports of such as this with healthy skepticism, because lifestyles that benefit cardiovascular health are known to be generally considered unattractive, difficult or painful. For most people, chocolate doesn’t meet any of these criteria.
But in the following years, enough evidence has been accumulated that most cardiologists, now acknowledge the potential cardiovascular benefits of chocolate.
About this study
Several studies now document the association between eating chocolate and improving cardiovascular health. These are usually observational studies, and although their conclusions are useful for developmental theories, they do not prove causality.
Nevertheless, almost all studies studying this issue have reported an association between chocolate intake and cardiovascular health. Some of these studies have shown that eating chocolate is associated with lower blood pressure. At least one study showed that women who eat chocolate had a significantly lower risk of heart failure.
In 2011, the British Medical Journal published a meta-analysis of seven studies, and the results showed that consumption of chocolate was associated with a 39% reduction in cardiovascular disease and a 29% reduction in stroke.
In 2015, an analysis of 21,000 people in the EPIC-Norfolk study (UK) found that over a 12-year period, the incidence of coronary heart disease in those who consumed the most chocolate was 11%, which was 25% lower than that of people who did not eat chocolate.
Again, these studies do not demonstrate that eating chocolate can directly improve heart health, but do prove a compelling relationship between the two.
Is chocolate beneficial?
Researchers speculate that it is the flavanol in chocolate that causes blood vessel improvement. These flavanols can make blood vessels more elastic, improve insulin sensitivity, reduce the "sticky" of platelets, and lower blood pressure.
Dark chocolate contains more flavanol than yellow chocolate, so most published studies have reported dark chocolate. However, the aforementioned recent meta-analysis found that any form of chocolate – black or light; chocolate bars, chocolate drinks or chocolate candy form are beneficial to cardiovascular. EPIC-Norfolk research shows that both milk chocolate and dark chocolate appear to have benefits.
How much chocolate is beneficial?
The correct “dose” of chocolate to achieve cardiovascular benefits has not been determined. However, studies that have reported the benefits of chocolate for heart health have shown that chocolate ranges between 100 grams of chocolate per day, and more than once a week, eating some form of chocolate.
Most researchers studying this question concluded that eating chocolate once or twice a week can bring most of the benefits (if there is indeed a benefit).
What are the shortcomings
For potential cardiovascular benefits, there may be several disadvantages to adding chocolate to your diet. These include:
Observational research is often misleading. Once a randomized clinical trial is finally completed, it may be discovered that chocolate does not really bring many benefits to the heart after all. It is worth noting that 100 grams of chocolate equals about 500 calories. Therefore, adding 100 grams of chocolate to your daily diet (the maximum dose recommended by existing studies) will give you a pound of weight per week. Such results don't seem to be really good for the heart. Many of the chocolate and cocoa products (even dark chocolates) we consume are processed to remove most of the flavanols. Unless manufacturers start adding flavanol content labels to their products, there is no good way to know if the food we eat is actually good for health. Read more about which chocolate products are good for the heart. If you follow one of those popular but mutually exclusive dietary philosophy (i.e. low fat versus low carb), be aware that chocolate products are both fat and carb-rich. Therefore, it violates these two dietary principles, and its consumption will cause you to fall into a state of eating sin.Users who liked
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