Yesterday was Easter Sunday and I expect that there are still plenty of Easter eggs and chocolate lurking in many homes?! If you happen to have received a dark chocolate egg made from cocoa-rich chocolate (at least 70% cocoa solids) this could be good news for your health. A newly published study, in the European Heart Journal, (1) has found that chocolate consumption appears to reduce the risk of cardiovascular disease (heart disease and stroke), possibly through reducing blood pressure.
Previously I have written about good quality dark chocolate in relation to a number of health benefits. It seems as though cocoa can have an impact on many parameters of health and has been linked to a reduced risk of heart disease, cancer, stress, inflammation, sunburn and more.
This study (1) aimed to investigate the association of chocolate consumption with blood pressure and the incidence of cardiovascular disease. The authors of the study examined published data from a large trial which included over 19,000 individuals who were free from heart attack and stroke at the beginning of the trial and who were not taking medication for high blood pressure. After about 8 years there had been over 150 cases of heart attack and over 130 cases of stroke. Analysis of the data found that individuals who had the highest chocolate consumption had significantly lower blood pressure than those consuming the least. The risk of heart attack and stroke, combined, was also lower in the high chocolate consumers. The current study only shows an association between chocolate and reduced risk of cardiovascular disease, it does not prove that chocolate is responsible. The authors of the study call for further research, particularly randomised trials where chocolate is supplemented to individuals.
It is also incredibly important to add that only small amounts of chocolate were being eaten in the so called ‘high’ consumption group (1). It amounted to an average of 7.5g per day, or around 52g per week, which is the equivalent of half a standard, 100g, size bar of dark chocolate per week. Those who were eating the least were having less than 2g per day. The results did show that those who ate the most chocolate had lower blood pressure and a 39% lower risk of having a heart attack or stroke than those who ate the least amount of chocolate.
It is thought that the flavonoids (plant compounds) in cocoa are responsible for some of the health benefits of dark chocolate. Flavonoids have a high antioxidant potential and have been linked to a reduced risk of all sorts of health problems such as heart disease and certain cancers. In addition to antioxidant bioflavonoids cocoa contains a number of minerals such as magnesium. Dark chocolate also contains fibre and is much lower in sugar than milk chocolate, so most people find that they need far less to satisfy their chocolate cravings.
Antioxidants help to prevent cell damage in the body and protect against disease by mopping-up destructive unstable oxygen molecules known as ‘free radicals’. The flavonoids in cocoa also seem to have other protective effects on the heart and blood vessels too. They seem to prevent blood clotting, abnormal heart beat and blood vessel narrowing. As yet scientists are not exactly sure of specifically how these plant compounds act.
The major flavonols to be found in cocoa are called epicatechin and catechin, cocoa also contains procyanidins. The important message is that dark chocolate (minimum 70% cocoa solids) and cocoa rich products can be enjoyed in moderation and as part of a healthy balanced diet. Such a diet will be rich in bioflavonoids from other sources, especially vegetables, fruits, nuts, seeds, pulses, beans. Vegetables and fruit should form the core of a healthy diet and getting a good variety will give the body many of the nutrients that are needed for optimal health. Flavonoid supplements are now available, though the evidence for their use is still in the early stages. If you feel your diet is lacking in vegetables and fruits you may want to consider a supplement to top-up and cover the shortfall, but remember supplements can never be viewed as a replacement for a healthy diet.
(1)Buijsse B et al. 2010. Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults. European Heart Journal. E-Pub prior to print. doi: 10.1093/eurheartj/ehq068 First published online: March 30, 2010
Written by Ani Kowal
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