Chocolate: A Heart-Smart Treat? - Page 2
Improved cholesterol profile: Evidence suggests that eating a small amount of dark chocolate every day may increase "good" HDL cholesterol while decreasing "bad" LDL cholesterol.
Chocolate contains three primary fatty acids, one of which, oleic acid, is also found in olive oil. Research indicates that oleic acid, a heart-healthy monounsaturated fat, may slightly reduce total cholesterol.
The other two fats in chocolate, stearic acid and palmitic acid, are both saturated fats. In general, saturated fats, including palmitic acid, increase total cholesterol, which contributes to heart disease. Research shows, however, that unlike most saturated fats, stearic acid has no effect on cholesterol -- it doesn't reduce it, but it doesn't increase it, either.
Find out what chocolate does for your skin.
Chocolate's Dark Side
Before you ditch your bowl of fruit for a huge plate of brownies, let's do a quick reality check. A small portion of dark chocolate several times a week can be included as part of a healthy diet. But if you don't already eat chocolate, there's no legitimate health reason to start favoring it now. Chocolate not only is loaded with calories but also has far fewer health-boosting vitamins and minerals than fruit and vegetables do. It also contains caffeine, something that should be minimized in some people's diets. And for some, chocolate may worsen premenstrual symptoms or trigger migraine headaches.
Lead Levels in Chocolate
Cocoa and chocolate products have some of the highest levels of lead found in any food item. In contrast, fresh cocoa beans have some of the lowest levels of lead. To find out where all these heavy metals are coming from, read this research paper published in Environmental Health Perspectives.
The Final Verdict?
Research on the potential health benefits of chocolate reveals promising short-term results, but results from larger long-term trials are needed before we can truly determine the impact of chocolate consumption on cardiovascular health. So for now, your best bet for a healthy heart is to eat a balanced diet with lots of veggies and fruit, exercise regularly, and keep stress levels under control. And every now and then, treat yourself to a guilt-free piece of rich, dark chocolate.
To get the most bang for your bite:
- Choose dark chocolate with a cocoa content of at least 70%.
- Enjoy chocolate in small portions a few times a week. An ounce or two is a sensible serving.
- Check the label. Avoid chocolate made with palm or coconut oils or any oil that has been hydrogenated or partially hydrogenated.
- Don't drink milk with your chocolate. Studies show that milk may inhibit the body's ability to absorb the chocolate's antioxidants.
