Dark Chocolate: A Heart-Healthy Indulgence
You may be surprised to hear that there are several benefits to eating dark chocolate (yes, I said chocolate!), so let's sink our teeth into some of these excellent justifications for indulging in what, for many, is a terribly delicious habit.
Dark Chocolate May Help Prevent Heart Disease and Lower the Risk of Stroke
We all know that dark chocolate is good for the heart — but this is true in more ways than one. Dark chocolate is rich in many compounds, such as catechins and theobromine. According to the journal Vascular Pharmacology, dark chocolate may have many benefits for heart health and the cardiovascular system by potentially improving blood pressure, which decreases the risk of cardiovascular disease.
On another high note, a study from the American Heart Association paired dark chocolate with almonds in the diet of overweight and obese adults. The researchers found a reduction in coronary artery disease risk in these participants.
In other words, dark chocolate can be incorporated into a healthy diet to help reduce the risk of heart disease. Dark chocolate is also lower in sugar as compared with milk chocolate. And of course, too much sugar in your diet can contribute to weight gain and increased heart disease risk factors.
Dark Chocolate Is a Powerful Source of Antioxidants
Many of us like to eat dark chocolate because of its classic taste, which is slightly sweet and somewhat bitter. That bitter taste results from a higher percentage of cacao as well as less sugar.
According to the Journal of AOAC International, the bitter taste of dark chocolate primarily stems from polyphenols, flavanols, and catechins. These antioxidants protect our cells from damage caused by free radicals, which are unstable oxygen molecules thought to be responsible for aging and disease. Furthermore, the antioxidants in dark chocolate may help lower some forms of LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.
Dark Chocolate May Boost Your Mood
According to the Journal of Nutritional Biochemistry, dark chocolate (specifically dark chocolate that's >70% cacao) increases the diversity of the microbiota in the gut. The microbiome is the community of good and bad bacteria that live in the gastrointestinal tract. These changes in the gut microbiota have been linked to positive effects on mood and emotional health. Therefore, dark chocolate has prebiotic effects, which can help balance out the gut microbiome and ultimately improve one's mood.
Dark Chocolate May Improve Blood Sugar Levels
A study in the journal Phytotherapy Research: PTR showed that dark chocolate improves blood glucose and low-density lipoprotein (that “bad“ LDL I mentioned a moment ago) levels in individuals diagnosed with diabetes. Therefore, healthy amounts of cacao-rich dark chocolate could actually improve how the body metabolizes glucose when eaten as part of a healthy diet.
In conclusion, many studies support the consumption of dark chocolate for a myriad of health benefits; however, I don’t advise going all out and eating lots of dark chocolate every day because it does contain high amounts of calories and fat. Sugar content varies among chocolate manufacturers, so make sure you read the label. Remember to choose a bar with a minimum of 70% cacao — and limit yourself to 1–2 oz if you just gotta have it every day!