Your Heart and Dark Chocolate
“There is nothing better than a friend unless it is a friend with chocolate.” Chocolate has been people’s comfort food or guilty pleasure for many years. Unfortunately, most chocolate contains calories and sugar, so when eaten in excess is not healthy. However, there is good news – dark chocolate, consumed in moderation, has been shown to have health benefits.
- Healthy Antioxidants
Dark chocolate can be very nutritious. One bar containing 75% to 80% of cocoa contains 11 grams of fiber along with iron, magnesium, and a few other minerals. Additionally, studies have shown that dark chocolate has many powerful antioxidants – more than most other foods. What are antioxidants? They are substances that may protect your cells against the effects of free radicals, which play a role in heart disease, cancer, and other diseases.
- Lower Cholesterol
Research published in 2005, people were given approximately 3½ ounces of dark or white chocolate to eat every day for 15 days. Those who consumed the dark chocolate lowered their “bad” LDL cholesterol—the type that clogs arteries and slows blood flow—by about 12%. The saturated fats found in dark chocolate do not elevate cholesterol levels. Why? The cocoa butter in dark chocolate contains some of the same heart-healthy fatty acids found in olive oil.
- Improve Brain Function
Dark chocolate may improve brain function by increasing blood flow, which can boost memory, attention span, reaction time, and problem-solving skills.
- Dark Chocolate and Happiness
Eating dark chocolate boosts the production of feel-good chemicals called endorphins, which reduce pain and diminish the adverse effects of stress.
- Increases Fullness and Reduces Appetite
Research shows dark chocolate may help keep cravings under control, which can help keep the pounds off. Some studies have shown that the smell of dark chocolate reduces appetite and makes one feel full.
There is much evidence supporting eating dark chocolate in limited amounts to provide health benefits. Try to eat a square of chocolate comprised of 70% or more cacao daily. Dark chocolates do contain some sugar, but the darker the chocolate, the less sugar it will have.
Nathan Murray, PA-C
Marlow Family Care