Chocolate is Good for You!

Dark, milk and white chocolate may be equally yummy, but researchers agree that dark chocolate has the greatest health benefits. This is because it is the cocoa in chocolate that provides the health benefits, and there is most cocoa in dark chocolate.

Cocoa contains flavonoids (polyphenols), which are potent antioxidants. They have effects on the circulatory system and blood, and protect the body from the damaging effects of free radicals. Oxidation by free radicals is thought to be a major cause of aging. Both dark and milk chocolate contain flavonoids, but the milk in milk chocolate interferes with their absorption, so dark chocolate is a much better source.

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Many studies have shown that regular consumption of dark chocolate can lower high blood pressure. However, only dark chocolate has been shown to have this effect. For example, studies have shown that it can lower blood pressure by around 5mmHg (systolic pressure, ie the higher 'number on top' of a reading). If you have moderately high blood pressure, a healthy diet (including dark chocolate) and exercise can be very helpful in managing it. It is important to reduce high blood pressure, as it is a major risk factor for heart attacks and strokes.

Dark chocolate has also been shown to reduce cholesterol levels in people with high cholesterol levels, whether they had normal or raised blood pressure. For example, one study found that such people had a reduction of 5.3% in their LDL ('bad') cholesterol level after eating dark chocolate daily for eight weeks. Reductions in total cholesterol levels have also been shown, and dark chocolate can also increase the levels of HDL ('good') cholesterol.

Although chocolate contains saturated fat, the particular type of fat (stearic acid) has been shown *not* to raise cholesterol. Chocolate's fat content therefore is not a risk to those with high cholesterol and not a reason to avoid moderate consumption of good quality, dark chocolate.

Studies have found that the beneficial substances in dark chocolate can help improve the elasticity of arteries. Maintaining elasticity in arteries, so they can dilate in response to blood flow, is an important part of maintaining cardiovascular health. Atherosclerosis, or hardening of the arteries, is associated with an increased risk of heart attacks and strokes.

Regularly eating dark chocolate as a healthy individual may have a protective effect on arteries.

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Dark chocolate contains powerful antioxidants. Oxidation has been shown to be one of the main causes of aging and age-related diseases, and antioxidants are important in reducing this. Antioxidants protect the cardiovascular system from damage and also protect our cells' DNA. Accumulated damage to DNA leads to cancer. Oxidation of fats in the body is harmful to health, but fatty acids from chocolate have been shown to protect them from damage.

The antioxidants in chocolate have been shown to be more potent than those from green tea, a well-known source of antioxidants. In a study comparing the antioxidants in a serving of green tea, black tea, cocoa and red wine, the highest levels were found in the cocoa. One study even claimed that chocolate was the third-highest source of antioxidants in the American diet.

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If you prefer drinking chocolate to eating it, you can also receive health benefits from making a mug of hot cocoa. This is because the beneficial substances of chocolate come from cocoa, which can be bought as a powder. Animal studies using cocoa powder instead of chocolate have shown that it lowers blood pressure, lowers cholesterol and helps keep the arteries elastic.

Most drinking chocolates are filled with artificial ingredients, sugar and little real chocolate, so it's often healthier to make your own cocoa. To do this, heat milk in a mug, then add about two teaspoons of cocoa powder and one of sugar. You can alter the proportions to taste, or substitute a sugar-free sweetener if you wish. When choosing cocoa, try to avoid cocoa which says that it is 'alkali-processed', as this dramatically reduces the beneficial anti-oxidant levels in the cocoa.

If you want to benefit from eating chocolate, you need to eat dark chocolate. Since the beneficial substances are found in the cocoa solids, look for a bar containing a high level (50-70% is good). With dark chocolate, there has been shown to be a direct relationship between this number and the amount of beneficial polyphenols in the chocolate. Try to choose a plain chocolate without fruit, nuts or other additives, so you will eat the most cocoa and polyphenols.

Check that there is no added sugar in your chocolate bar - high quality, dark chocolate bars generally have low sugar levels, as the cocoa provides the flavor. Avoid cheap chocolate that contains more sugar than cocoa and also has artificial flavorings and sweeteners. Dark chocolate with a high cocoa content actually has a fraction of the calories of other types of candy bar.

To gain the most from chocolate, you need to eat a balanced diet, which takes into account the extra calories from chocolate. Try replacing another high-calorie treat (for example biscuits or a cake) with the chocolate, so you are not consuming more calories by eating chocolate. Do not replace a healthy food, such as fruit, with chocolate. You do not have to eat a huge amount to benefit from dark chocolate - most studies showed that a single individual-serving bar a day was sufficient.

For another way to enjoy dark chocolate's benefits, try cooking with it. Cooking chocolate is generally very high in cocoa and low in sugar, so using it in recipes will allow you to benefit from chocolate's health-promoting properties.

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