Heart Healthy Benefits of Dark Chocolate
While cocoa beans were once used as a form of currency and an offering to the Gods in ancient civilizations, cocoa powder and the chocolate products made from cocoa beans are now a generally recognized treat by many. Cocoa powder and chocolate are made from the seeds of the fruit of the Theobroma cacao tree. Cocoa was first consumed more than 2,000 years ago by the Olmec, Mayan and Aztec cultures as a bitter drink .
Dark chocolate is healthier for us than once thought. Dark chocolate comes from the Theobroma cacao plant, a rich source of flavonoids. Flavonoids are powerful antioxidants, also found in fruits and vegetables, linked with a reduction in heart attack and cancer risk. In addition, they help maintain strong bones, teeth, and healthy skin.
1. Dark chocolate is beneficial for health, but milk chocolate and white chocolate are not. The milk content in milk chocolate blocks the antioxidant effects of chocolate and white chocolate is missing the main plant chemical that is beneficial for health.
2. Dark chocolate is generally lower in calories than milk chocolate because of its lower sugar content.
3. Dark chocolate contains plant chemicals called flavonoids which are known to lower blood pressure, increase antioxidant activity, improve cholesterol levels and improve coronary artery function. Dark chocolate and cocoa are also associated with reduced risk for heart attacks, strokes, and death from heart disease.
4. Flavonoids are present in many healthy foods, but dark chocolate is one of the richest sources. Flavonoids found in chocolate are said to act like aspirin in the way they prevent blood clotting that can lead to heart attacks and strokes.
5. Dark chocolate is also known to be high in anti-oxidants. Two tablespoons of dark chocolate have more anti-oxidants than four cups of green tea.
6. A 1-oz square of dark chocolate a day is healthy. More than that can promote weight gain which can offset cardiovascular benefits.
7. Look for dark chocolate that has 70% or higher cocoa content and lists cocoa or chocolate liquor as the first ingredient, not sugar.
8. Dark chocolate also has been shown to improve mood. Unlike caffeine, also found in chocolate, which has a strong immediate effect and increases awareness, theobromine is a mild lasting stimulant in cocoa with a mood-improving effect.
9. While dark chocolate has numerous health benefits, it also has a lot of calories; most chocolate bars are high in saturated fat so, remember, moderation. Dark chocolate does not replace healthy food choices so eat a diet rich in fruits, vegetables, low-fat dairy products, lean meats such as poultry and pork, dried beans, and whole grains. Check recipes carefully; the beneficial effects of cocoa do not offset the high fat and sugar content in some recipes so choose carefully or modify. Semi-sweet chocolate chips and mini-sized dark chocolate bars work well in recipes.
10. Insulin resistance results in impaired endothelial function and and thereby contributes to cardiovascular disease in patients with diabetes. Several studies have now shown that prolonged consumption of dark chocolate or cocoa improves insulin sensitivity in both healthy and insulin-resistant individuals.
