Healthy chocolate sounds like a dream come true, but chocolate hasn't gained the status of health food quite yet. Still, chocolate's reputation is on the rise, as a growing number of studies suggest that it can be a heart-healthy choice.
Chocolate and its main ingredient, cocoa, appear to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage implicated in heart disease. Flavanols — which are more prevalent in dark chocolate than in milk chocolate — also help lower blood pressure and improve vascular function.
In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack. One caveat: More research is needed to confirm these results.
In the meantime, if you want to add chocolate to your diet, do so in moderation. Why? Most commercial chocolate has ingredients that add fat, sugar and calories. And too much can contribute to weight gain, a risk factor for high blood pressure, heart disease and diabetes. On the other hand, cocoa itself, unlike chocolate, is low in sugar and fat while offering potential health benefits. If you enjoy chocolate flavor, add plain cocoa to your low-fat milk or morning oats.
Dec. 06, 2014
See more Expert Answers
- Khawaja O, et al. Chocolate and coronary heart disease: A systematic review. Current Atherosclerosis Reports. 2011;13:447.
- Kaynak HE, et al. Is bitter better? The benefits of chocolate for the cardiovascular system. Current Hypertension Reports. 2011;13:401.
- Buitrago-Lopez A, et al. Chocolate consumption and cardiometabolic disorders: Systematic review and meta-analysis. BMJ. 2011;343:d4488.
- Eilat-Adar S, et al. Nutritional recommendations for cardiovascular disease prevention. Nutrients. 2013;5:3646.
- Greenberg JA. Chocolate intake and diabetes risk. Clinical Nutrition. In press. Accessed Nov. 16, 2014.
- Larsson SC, et al. Chocolate consumption and risk of stroke. Neurology. 2012;79:1223.
- Greenberg JA, et al. Habitual chocolate consumption may increase body weight in a dose-response manner . PLoS One. 2013;8:e70271.
- Corti R, et al. Cocoa and cardiovascular health. Circulation. 2009;119:1433.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 16, 2014.