Chocolate has long been thought to have health benefits, with ancient cultures like the Aztecs believing cocoa could treat ailments like chest pain. Today, scientists continue to study how chocolate affects heart health, and some research suggests it may offer certain benefits. However, the findings are not always clear-cut.
As Valentine’s Day approaches, here’s what you should know about chocolate and its potential effects on heart health.
The Role of Cocoa in Heart Health
Cocoa, the main ingredient in chocolate, is rich in flavanols, a type of plant compound linked to lower risks of heart disease and diabetes. Most studies focus on dark chocolate, which contains higher levels of flavanols than milk or white chocolate. Research has shown promising results.
In a large study called the Cocoa Supplement and Multivitamin Outcomes Study (COSMOS), over 10,000 participants took cocoa flavanol supplements for 3.6 years. The group who took the supplements saw a 27% reduction in deaths from cardiovascular disease, although researchers noted more research was needed to confirm these results.
A 2024 study also suggested that dark chocolate could help reduce high blood pressure and the risk of blood clots, particularly for people of European ancestry.
Another study found that consuming dark chocolate or cocoa supplements for at least a month could lower blood pressure, cholesterol, and blood sugar levels.
However, not all studies show positive results. For example, the COSMOS study also found that cocoa extract did not significantly reduce the risk of heart attack or stroke. Similarly, a January 2024 study found no impact on 10 other heart conditions, including heart failure and stroke.
Other Types of Chocolate and Heart Health
Most research on chocolate and heart health has focused on dark chocolate or cocoa supplements. The effects of other types of chocolate, like milk and white chocolate, are less studied.
Experts agree that regular chocolate candy, such as milk or white chocolate, is unlikely to benefit heart health. White chocolate doesn’t contain cocoa, and processing methods like fermentation and roasting can reduce the flavanol content in dark and milk chocolates. One study found that these processes can lower flavanol levels by more than ten times.
Additionally, many chocolate candies are high in sugar, fat, and calories, which can negatively affect heart health when consumed in excess. Experts warn that eating too much processed chocolate can contribute to high cholesterol and other health problems.
Moderation Is Key
While dark chocolate may have some potential heart benefits, it’s not a cure-all. It’s important to consume chocolate in moderation and maintain a balanced diet with plenty of fruits, vegetables, and healthy foods.
“Cardiovascular health is achieved with healthy foods, vigorous exercise, and proper sleep,” says cardiologist Majid Basit, MD.
The bottom line? Enjoy your chocolate as a treat, not as a heart-healthy solution.
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