Dark chocolate may also contain less fat and sugar, but it is important to check the label. It is important to note that the possible health benefits mentioned below came from single studies. In addition, chocolate bars do not contain only cocoa. The benefits and risks of any other ingredients, such as sugar and fat, need to be considered. The researchers set out to investigate whether chocolate bars containing plant sterols PS and cocoa flavanols CF have any effect on cholesterol levels.
Scientists at Harvard Medical School have suggested that drinking two cups of hot chocolate a day could help keep the brain healthy and reduce memory decline in older people.
The researchers found that hot chocolate helped improve blood flow to parts of the brain where it was needed.
This extract could help slow symptoms such as cognitive decline. Another study, published in in the journal Appetite , suggests eating chocolate at least once weekly could improve cognitive function. Research published in The BMJ , suggests that consuming chocolate could help lower the risk of developing heart disease by one-third. Based on their observations, the authors concluded that higher levels of chocolate consumption could be linked to a lower risk of cardiometabolic disorders.
Canadian scientists, in a study involving 44, individuals, found that people who ate one serving of chocolate were 22 percent less likely to experience a stroke than those who did not.
Also, those who had about two ounces of chocolate a week were 46 percent less likely to die from a stroke. A further study, published in the journal Heart in , tracked the impact of diet on the long-term health of 25, men and women.
The findings suggested that eating up to grams g of chocolate each day may be linked to a lower risk of heart disease and stroke. Eating 30 g about one ounce of chocolate every day during pregnancy might benefit fetal growth and development, according to a study presented at the Pregnancy Meeting of the Society for Maternal-Fetal Medicine in Atlanta, GA.
Findings published in The Journal of the International Society of Sports Nutrition suggest that a little dark chocolate might boost oxygen availability during fitness training. In fact, they have way more than most other foods. The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide NO 3.
One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure. Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild 4 , 5 , 6 , 7.
However, one study in people with high blood pressure showed no effect, so take this with a grain of salt 8. The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure. In a controlled study, cocoa powder was found to significantly decrease oxidized LDL bad cholesterol in men.
This makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart. It makes perfect sense that cocoa lowers oxidized LDL.
It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage 12 , 13 , The flavanols in dark chocolate can also reduce insulin resistance, which is another common risk factor for diseases like heart disease and diabetes 15 , 16 , Dark chocolate improves several important risk factors for disease. In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease.
Eating chocolate less frequently had no effect A clinical trial found that subjects who consumed almonds with or without dark chocolate showed improved LDL cholesterol levels Observational studies show a drastic reduction in heart disease risk among those who consume the most chocolate. The bioactive compounds in dark chocolate may also be great for your skin.
The flavanols can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration The minimal erythemal dose MED is the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure.
In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks If stored properly, dark chocolate will last up to two years. Serve To melt: Dark chocolate should be heated gradually to prevent scorching. Break chocolate into smaller pieces and place in pan or microwave to heat. Stir continually or after each minute to ensure even heating.
Drizzle tablespoons of melted dark chocolate over oatmeal, yogurt, or fresh fruit for an easy healthful snack. Serve a few squares of dark chocolate or chocolate curls with fresh fruit and nuts for an easy elegant dessert.
Blend tablespoons of unprocessed cocoa with one large frozen banana for a dairy-free version of chocolate ice cream. Because the bitter flavor increases with a higher percentage of cocoa solids, try taking a small piece and allowing it to melt slowly in your mouth. This technique may offer a different, more pleasurable experience than quickly chewing and swallowing the chocolate.
Did You Know? Cocoa is sometimes treated with alkali, or Dutch-processed, to improve the flavor and appearance. However this causes a significant loss of flavanols. Natural cocoa, found in the baking aisle, retains the most flavanols.
In comparison, an 8-ounce cup of coffee contains milligrams of caffeine. If your chocolate has developed bloom, no need to throw it out! You can remove the bloom by melting the chocolate, stirring it well, and then allowing it to slowly cool back into a solid. Chocolate is derived from an intensive process of farming, harvesting, and transport, often employing less expensive labor or child labor overseas.
Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. Instead, be mindful of when and why you are eating it.
For instance, if you enjoy a square of dark chocolate every day, and you have weekend plans at a restaurant with a world-famous chocolate dessert, you might want to skip your daily treat so you can indulge on the weekend. A healthy relationship with chocolate helps you enjoy it in moderation and without guilt, rather than cycling between trying to completely avoid it and then overdoing it.
Having a healthy relationship with all foods is important for your mind and your body. But beginning or creating a balanced relationship with dark chocolate, in particular, may have a significantly positive impact on your overall health. Dark chocolate contains powerful antioxidants. Among the most beneficial is a flavonol called epicatechin. Flavonols are compounds found in plants that fight inflammation and protect against cell damage caused by free radicals.
As in most healthy relationships, the key is to maintain a positive and balanced outlook.
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