Getting to the Heart of Dark Chocolate
A Cardiovascular Treat When Consumed in Moderation
Dark chocolate comes from Theobroma cacao, or the cocoa tree, and cocoa is developed from the tree’s seed, which is the cocoa bean. The much-loved chocolate product comes from the processed cocoa bean.
Dark Chocolate and the Spectrum of Dean Ornish
Dean Ornish, M.D., is a proponent of both the Mediterranean diet and the benefits of dark chocolate. In his book, The Spectrum, Dr. Ornish refers to a randomized controlled trial that was published in The Journal of the American Medical Association (JAMA). The JAMA article stated that the study revealed that six grams (or about an ounce) daily of dark chocolate can lower blood pressure.
He goes on to say that dark chocolate is high in flavonols, which cause the arteries to ultimately produce more nitric oxide (NO). The result of improved flow of NO is that arteries tend to relax and the blood pressure goes down. Because any chocolate is high in sugar and some fats, Dr. Ornish warns against too much of it: “The point here is to enjoy small amounts of chocolate.”
Specifics of Dark Chocolate Relating to the Mediterranean Diet
Steve Parker, M.D., writes on the Advanced Mediterranean Diet Blog, “Prominent flavonols in dark chocolate are flavan-3-ol, catechin, and epicatechin.” These flavonols are continually under investigation as they relate to heart and brain health. Dr. Parker mentions the following reasons as to why flavonols and flavonoids are beneficial:
- They are antioxidants that protect against free radicals.
- They enhance NO production.
- They raise good (HDL) cholesterol.
- They decrease inflammation.
- They reduce C-reactive protein, a marker of inflammation.
Despite its sugar content, doctors continue to promote dark chocolate in reasonable amounts. Dr. Parker adds: “Bottom line? Dark chocolate, especially because of flavonoids, may well be protective against cardiovascular disease such as heart attacks and strokes."
Keeping Things in Balance When Eating Dark Chocolate
It is important to realize that the heart-healthy things found in dark chocolate are not an excuse to overdose on the delicacy. Daniel J. DeNoon of WebMD Health News quotes Mary Engler, PhD, RN, of the University of California at San Francisco: “Many people don’t realize that chocolate is plant-derived, as are the fruits and vegetables recommended for a healthy heart.” The perspective is that plant-based foods are central to cardiovascular wellness.
“And remember,” writes DeNoon, “that a balanced diet and plenty of exercise is still the key to heart health.”
Dark chocolate is one of the delicious things that people can do (in moderation!) to maintain heart health. The good taste and the antioxidants are a wonderful combination that can encourage one to maintain healthy habits, particularly with respect to cardiovascular health.
Sources:
DeNoon, Daniel J. WebMD Health News. 2004, updated 2008.
Ornish, Dean. The Spectrum. New York: Ballantine Books, 2007.
Parker, Steve. Advanced Mediterranean Diet Blog: Ruminations on Weight Loss, Health, and Longevity Via the Mediterranean Diet, January 4, 2009
Dark Chocolate For Heart health
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