Nutrition
Discover the Heart-Healthy Benefits of Dark Chocolate: New Study Highlights Blood Pressure Perks
Recent research suggests that enjoying dark chocolate might be a delightful way to manage high blood pressure. This sweet indulgence, rich in vitamins and minerals, has long been associated with various health benefits, such as mood enhancement, reduced stroke risk, improved memory, and skin nourishment.
A new study published in the European Journal of Preventive Cardiology highlights another potential benefit of cacao, the primary ingredient in dark chocolate. According to the study, “regular consumption” of cacao can significantly lower blood pressure, particularly in individuals with hypertension. Hypertension is defined by the Mayo Clinic as blood pressure readings exceeding 140/90 mmHg.
The research, conducted by the University of Surrey, involved a meta-analysis of 145 randomized controlled trials with 5,205 participants. The findings revealed that consistent consumption of foods enriched with flavan-3-ols led to noticeable improvements in blood pressure. The results were particularly significant in individuals with elevated or high blood pressure.
“In some cases, the average blood pressure-lowering effects were comparable to those seen with some medications,” stated the authors in a news release. This suggests that dark chocolate might offer similar benefits to some antihypertensive medications, making it a potentially valuable addition to a heart-healthy diet.
Flavan-3-ols, or flavanols, are compounds known for their antioxidant, anticarcinogenic, cardio-preventive, antimicrobial, antiviral, and neuroprotective properties. These compounds are naturally found in foods like tea, apples, grapes, and notably, cocoa. They contribute to the bitterness, sourness, sweetness, aroma, and color of these foods, often used in herbal remedies.
The study also noted that flavan-3-ols provided remarkable benefits to the endothelium, the single layer of cells lining the arteries, veins, and capillaries. According to the Cleveland Clinic, the endothelium is “vital to the functioning of all your organs and tissues.” Researchers found that the positive effects on the endothelium occurred “independently of blood pressure changes,” indicating broader circulatory system benefits.
“The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes,” said Christian Heiss, FESC, lead author and professor of cardiovascular medicine at the University of Surrey. He suggests incorporating small amounts of flavan-3-ol-rich foods like tea, apples, dark chocolate, or cocoa powder into a daily balanced diet.
While cacao is not currently a standard recommendation for cardiovascular prevention, Heiss notes that adding flavan-3-ol-rich foods to your diet “could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure.”
However, it’s essential to consult with a healthcare provider before making any dietary changes, particularly if you have concerns about your blood pressure.
Supporting these findings, a previous study published in The Journal of Nutrition highlighted additional heart health benefits of dark chocolate. This study noted that besides cocoa flavanols, dark chocolate contains plant sterols, which help lower cholesterol levels, reducing the risk of heart attack and stroke.
The study compared individuals who consumed dark chocolate with flavanols and plant sterols to those who ate dark chocolate without these compounds. Those consuming the enriched chocolate experienced reduced cholesterol and blood pressure levels, underscoring the potential heart health benefits of this delicious treat.
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