Give Your Blood Pressure This Daily Treat
July 20th 2009 14:11
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Looks like it's good news week - fromReal Age available free online
Just 30 calories per day of chocolate may be enough to help reduce your blood pressure. As far as serving sizes go, that’s about a Hershey’s Kiss worth.
But you have to eat the right kind of chocolate, according to Joseph Maroon, MD, author of The Longevity Factor. He recommends nonsweetened or minimally sweetened dark chocolate that’s at least 70 percent cocoa.
Crazy for Cocoa
Dark chocolate can also help reduce atherosclerosis and blood clotting, aid blood flow, contribute to an overall reduction in heart attacks, and improve cholesterol levels, according to Maroon. And it’s all thanks to the powerful antioxidants found in the cocoa bean.
Chocolate: Is It Really a Heart-Smart Treat?
It wasn't too long ago that chocolate was considered about as healthy as a stick of butter. Not anymore. Chocolate has acquired quite a reputation as a not-so-sinful sweet indulgence. And though it may seem too good to be true, research does show that one type of chocolate is rich not only in flavor but also in the same protective antioxidants found in apples, grapes, green tea, and red wine.
So is chocolate the new superfood? Not quite. But a growing body of evidence suggests chocolate may have more to offer than guilty pleasure.
A Treat from Trees
Most of us don't think of chocolate as a plant-based food, but it is.
Chocolate is made from the seeds of the Theobroma cacao tree. These seeds, also known as cocoa beans, are exceptionally rich in flavonoids, which are natural antioxidants thought to help protect against cardiovascular disease.
Once harvested, cocoa beans are left to ferment before being dried, roasted, and processed into the chocolate products we know and love. Foods Rich in Heart-Healthy Flavonoids
Apples
Apricots
Blackberries
Chocolate
Cranberries
Grapes
Green tea
Onions
Red wine
But not all chocolate is created equal. Processing destroys many of the natural flavonoids present in cocoa beans, and chocolate products that have been alkalized have been almost entirely depleted of their natural goodness.
It's really only dark chocolate, high in cocoa content, that seems to be of benefit. Not white chocolate. Not milk chocolate. Only rich, dark chocolate.
Health Benefits
So what is it, exactly, that chocolate has to offer? Multiple studies suggest that eating small amounts of dark chocolate may protect cardiovascular health in the following ways:
Improved endothelial function: Several small-scale studies have shown that dark chocolate may help keep arteries elastic and blood flowing smoothly by improving the function of the endothelial cells that line our blood vessels. One study of male smokers revealed that only 2 hours after eating a small piece of dark chocolate, participants experienced a significant improvement in endothelial function that lasted up to 8 hours.
Reduced blood pressure: In a recent study involving men and women with high blood pressure, those who ate 3.5 ounces of dark chocolate every day for 15 days experienced a drop in both systolic and diastolic blood pressure.
Results were similar in another study of people who were between the ages of 55 and 64 and had hypertension. The study participants who supplemented their diets with a daily dose of dark chocolate for 2 weeks experienced a significant reduction in blood pressure. But after only 2 days without chocolate, their blood pressure readings returned to previous levels.
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.
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. Not only is chocolate loaded with calories, but it also has far fewer health-boosting vitamins and minerals than fruits and vegetables. 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.
Although research on the potential health benefits of chocolate reveals promising -- if surprising -- short-term results, the need for larger long-term trials still exists before we can truly determine the impact of chocolate consumption on cardiovascular health. For a healthy heart, your best bet is to eat a balanced diet with lots of fruits and veggies, exercise regularly, and keep stress levels under control. And every now and then, feel free to treat yourself to a guilt-free piece of rich, dark chocolate.
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