Every year on July 7, people celebrate World Chocolate Day. People can indulge in their favourite candy or dessert guilt free on this particular day.
Chocolate is, without a doubt, one of the earliest luxuries that has managed to maintain its reputation to this day. However, a piece of chocolate might not be the first food you’d put to the list when considering a heart-healthy diet. Researchers are studying if there are any health benefits of chocolate, particularly for the cardiovascular system.
In light of this Chocolate Day, we will discuss various studies on chocolate and heart health as well as some potential benefits of eating chocolate in your diet.
Benefits of Eating Chocolate for Heart Health
Does eating chocolate make you feel guilty? Well, you might not need to worry anymore!
Despite having a negative reputation for making people gain weight, there are several health benefits of chocolate that you should be aware of. According to some studies, eating chocolate is associated with factors like decreased blood pressure owing to the presence of polyphenols in it – something that can be good for heart health.
These studies don’t establish a direct correlation between eating chocolate and better cardiac health but they do suggest there may be one.
- Women who consumed chocolate had a considerably lower risk of having heart failure, according to a 2010 study.
- According to a meta-analysis of research that was published in the British Medical Journal in 2011, eating chocolate was linked to a 29 percent lower risk of stroke and a 39 percent lower risk of cardiovascular disease.
- A 2012 scientific trial revealed that consuming chocolate on a daily basis for four weeks was associated with improved vascular function in patients with congestive heart failure (CHF).
- A 2012 study on adults with metabolic syndrome and high blood pressure discovered a relationship between daily consumption of up to 100g of dark chocolate and a decreased risk of cardiovascular problems.
- According to a 2015 study of 21,000 participants who were monitored for 12 years, those who consumed the most chocolates had a coronary artery disease incidence that was 11% lower and a cardiovascular death incidence that was 25% lower than those who did not consume chocolates.
- A 2016 study including over 60,000 Swedish people found a link between eating chocolates and a lower risk of ischemic heart disease and heart problems.
- According to a 2017 study, eating dark chocolate and almonds reduced blood lipids like cholesterol in overweight and obese persons.
Studies on the health benefits of chocolate for the heart have not come to any definitive conclusions.
- While eating chocolate was associated with a lower risk of heart failure, the possible protection was not shown in men who consumed more than one serving of chocolate per day, according to a 2017 study of more than 30,000 Swedish men.
- A postmenopausal women’s study from 2020 found no evidence that eating chocolate was associated with better cardiovascular health but it also found no evidence of any negative consequences.
- A 2021 analysis of more than 180,000 veterans found that type 2 diabetic veterans had the lowest risk of cardiovascular illness when they consumed the most chocolates.
Other Benefits of Eating Chocolates
Because it contains a lot of fat and sugar, chocolate often gets a poor reputation. Consuming it has been linked to diabetes, coronary artery disease, high blood pressure, acne, and obesity.
It’s not all bad news, though, according to an analysis of chocolate’s health benefits that was published in the Netherlands Journal of Medicine. Here are some benefits of eating chocolate that you should know about:
- May improve cognitive function.
- May Lower risk of heart disorder & stroke.
- Might benefit foetal growth & development during pregnancy.
- May boost oxygen availability during fitness training.
Role of Flavanols in Chocolate
The flavanols in chocolate are thought to hold the secret to its possible heart health advantages. The body uses flavanols for a variety of functions that are crucial for cardiovascular health. For instance, they can increase insulin sensitivity, enhance blood pressure control, reduce platelet “stickiness,” and make blood vessels more elastic.
Compared to lighter chocolates like milk or white, dark chocolate has higher flavanols. As a result, dark chocolate is used in the majority of studies rather than other types. That doesn’t necessarily mean, though, that other varieties of chocolate don’t have beneficial properties.
According to a 2011 study that was reported in the British Medical Journal, both dark and light chocolates—whether consumed as chocolate bars, drinks, or confections—were linked to cardiovascular benefits. Moreover, 21,000 participants in a 12-year long research published in the journal Heart in 2015 discovered that milk chocolate and dark chocolate appeared to offer comparable heart-health advantages.
How Much Chocolate Should You Eat?
You don’t have to consume a certain amount of chocolate to reap the potential cardiovascular benefits. Most research recommended varying levels of chocolate consumption. You might benefit from consuming between 30 and 100 g of chocolate daily or occasionally during the week.
Additionally, other factors like age, sex, and certain medical conditions affect the recommendations. Many scientists who have tried to determine a “sweet spot” have found that having chocolate once or twice a week is the ideal amount.
Conclusion
Some studies have suggested that some types of chocolate may be beneficial for heart health when consumed in moderation. Unprocessed chocolate and cocoa may include flavanols, which have been demonstrated to be beneficial for cardiovascular health. However, these substances are also present in a variety of other foods, such as berries and tea.
So, on this World Chocolate Day, make an informed choice by considering the limitations of the research on the benefits of eating chocolate and the potential drawbacks of including it in your diet. Happy chocolate day!
