Benefits Of Dark Chocolate For The Heart

What we need to know about dark chocolate

Dark chocolate, containing more than 70% of  cocoa solids, has been scientifically proven to be beneficial for our health as it contains important micronutrients including potassium, iron, magnesium and zinc. Dark chocolate also contains flavonoids and antioxidants as naturally occuring chemicals caffeine and theobromine. 

The quality and quantity of cocoa solids in the chocolate is important. Seventy percent  is the absolute minimum percentage of cocoa in dark chocolate, and ideally  a higher percentage is better.¹ 

Benefits of dark chocolate to the heart²

1. Blood Pressure - Flavonoids in dark chocolate have been shown to stimulate the lining of arteries to produce nitric oxide. Nitric oxide sends signals to the arteries to relax which mildly lowers the blood pressure.  However, people already undergoing treatment may not benefit from these  effects as blood pressure medications have  a more potent effect
2. Cholesterol - dark chocolate raises  HDL (high density lipoprotein) and lowers LDL (low density lipoprotein) - Compounds in dark chocolate may reduce LDL , high levels of which are associated with increased risk of cardiovascular disease. Some LDLs are more likely to oxidize which may cause a harmful reaction  with tissue in your body
3. Insulin resistance³- Flavonoids  in dark chocolate may also reduce insulin resistance, which is a clinical sign of  type 2 diabetes

Nutritional components  of dark chocolate⁴ (with 70-85% of cocoa solids)

Nutritional Value per 100 g

How often and how much to eat⁵

Although loaded with nutrients, dark chocolate is calorically dense, which means it is easy to overeat. Therefore, you should eat dark chocolate in moderation. Twenty-five grams (roughly 2 squares) per day would allow you to benefit from this food without risking overeating. There is no right or wrong time to consume dark chocolate, however, due to such stimulant chemicals as caffeine and theobromine. So, it is probably a good idea to consume it before exercise or during the middle of the day as these chemicals  can increase wakefulness, alertness, and athletic performance. Dark chocolate can be enjoyed daily but moderation is key.

Other benefits of dark chocolate⁶

1. Nutritious - Dark chocolate is very rich in important micronutrients as mentioned above. . These  micronutrients help the immune system, metabolism, muscles and nerves. It also contains a good amount of soluble fibers  that helps lower blood cholesterol levels
2. Antioxidant -  The antioxidant capabilities of food are measured by  its  ORAC value. This stands for Oxygen Radical Absorbance Capacity. As proved in some studies,  dark chocolate  does well in this area as  it is rich in antioxidants. However, some other studies show different values; which makes evidence controversial.  The compounds responsible for this antioxidant effect are: polyphenols, flavonoids and catechins. One study comparing the antioxidant effect of dark chocolate to that of  fruits known  for their antioxidant effects such as acai and 0blueberries, showed that dark chocolate had a more powerful antioxidant effect
3. Brain Function - The boost in brain function is likely due to a number of reasons. Firstly, flavanols have been shown to improve blood flow to the brain. Secondly, dark chocolate contains caffeine and theobromine which are  known to improve brain function
4. Mood - Caffeine and theobromine have  been shown to improve mood  by boosting levels of dopamine and serotonin in the brain, which can result in   an aphrodisiac-like effect, improving mood and libido

Athletic Performance: The studies suggest that dark chocolate enhances athletes' performance in fitness training. Research proved that following dark chocolate eating, the riders cycling at a moderate pace, used less oxygen and they further cycled in a flat-out-time trial.

Summary

There is a large amount of scientific evidence that cocoa provides profound health benefits that, among other effects, are particularly related to heart health.

Dark chocolate is calorically dense, so  it should be consumed in moderation. When picking chocolate to eat, choose  products with at least 70-85% cocoa solids. White and milk chocolates provide far less nutrition and more sugar.