Photo by Олена Полункіна, via Wikimedia Commons
Does the thought of chocolate make your heart skip a beat? In honor of Heart Health Month and Valentine’s Day, choose a sweet treat that not only tastes good, but protects your loved one’s heart too. Over 250 studies show that natural cocoa and dark chocolate may have properties that help give you a tough ticker.
Chocolate, made from the cocoa bean, is rich in a class of plant nutrients called flavonoids. Antioxidant-rich flavanols, the main type of flavonoid, have been shown to lower blood pressure, improve blood flow, and reduce blood clots. It takes about 200 mg. of flavanols to improve blood flow. To reap these benefits you would need to eat:
- 2 tablespoons of non-alkalinized (or non-dutch processed) cocoa powder = 25 calories
- ~1.75 oz. of 70 – 85 percent cacao dark chocolate = 300 calories
- ~10.5 oz. of milk chocolate = 1500 calories
Clearly, you get the most bang for your buck in powdered form. My favorite ways to enjoy cocoa powder are to stir it into oatmeal, yogurt, smoothies, and chili or add it to baked goods. Be sure to buy unsweetened, non-alkalinized/non-Dutch processed cocoa powder. While sweetening and Dutch processing decrease the cocoa’s bitterness, they also significantly reduce the flavanol content.
If you prefer to bite into a bar, melt away the myth that all dark chocolate is equal. Sugar is often the first ingredient in dark chocolate bars. As a daily chocolate consumer, I have found only a few brands in which “cocoa solids” are the first ingredient. Cocoa solids contain the heart-healthy flavanals and should be first on your ingredient list.
A good rule of thumb: Aim for at least 70 percent cocoa solids, which means a slightly bitter taste. You can train your taste buds to enjoy this less sweet flavor. And then…
Eat your heart out!
A regular contributor to local and national publications, registered dietitian Jennifer McDaniel, of McDaniel Nutrition Therapy, specializes in weight management, sports and family nutrition, and corporate wellness.
