Health Benefits of Dark Chocolate: A Superfood for Heart Health and Inflammation

Dark chocolate is considered a superfood due to the various health benefits associated with it. It contains high levels of antioxidants that can help improve heart health, lower blood pressure, reduce inflammation and more. The cocoa used in it contains flavanols, a type of antioxidant that gives chocolate its health boosting properties.
Flavanols help lower blood pressure
One reason it is good for heart health is because of its flavanol content. Research has found that it can help lower both systolic and diastolic blood pressure. In one study, participants who consumed high flavanol dark chocolate saw their blood pressure drop by 2-3 mmHg compared to those who did not. This small decrease in blood pressure can significantly reduce heart disease risk over time. Flavanols are thought to help relax blood vessels and improve blood flow, which results in lower blood pressure readings.
Dark chocolate combats inflammation
Inflammation in the body plays a role in many chronic health conditions like heart disease, diabetes and arthritis. Studies have discovered that it contains compounds that act as antioxidants and fight inflammation at the cellular level. Cocoa flavanols reduce levels of inflammatory markers in the bloodstream linked to disease. One review of the research found its intake decreased C-reactive protein, tumor necrosis factor alpha and other pro-inflammatory cytokine levels on average by 10-15%. Keeping chronic inflammation in check supports overall health and disease prevention.
Improves brain function and mood
The flavanols in it cross the blood-brain barrier and exert positive effects on the central nervous system. Flavanol-rich Dark Chocolate increases blood flow to certain brain regions and enhances cognitive performance as we age. In one study, elderly participants who consumed high flavanol cocoa for 3 months improved in areas of attention, executive function and visual problem-solving compared to a placebo group. It may also act as a natural mood booster as cocoa contains chemicals like serotonin and anandamide that influence mood and feelings of well-being.
Benefits heart health
Lowering oxidative stress and inflammation puts it squarely in the category of heart-healthy foods. Research tying chocolate consumption to reduced heart disease risk has been accumulating for years. A large study from Harvard found people who ate chocolate at least twice a week had a 57% lower risk of cardiovascular events than non-chocolate eaters. Some of the specific ways it protects heart health include improving blood vessel function and elasticity, preventing platelet aggregation, reducing LDL cholesterol oxidation and increasing HDL cholesterol ("good" cholesterol) levels.
May help manage diabetes risk
Preliminary studies suggest cocoa flavanols could reduce diabetes risk, possibly by improving insulin sensitivity and glucose metabolism. It does not spike blood sugar levels as drastically as other sweet treats either since it is relatively low in sugar and high in fiber, healthy fats and antioxidants. Some findings indicate its consumption improves insulin response and lowers fasting blood glucose levels long term in individuals both with and without diabetes. However, more research is still needed to fully understand its anti-diabetic effects and appropriate portions for managing blood sugar.
Antioxidant power of dark chocolate
It is the antioxidant profile and cocoa content of it that gives it so many potential health benefits. Studies evaluating the ORAC (oxygen radical absorbance capacity) value of foods consistently rank unsweetened or semi-sweet chocolate among the highest antioxidant containing products. It contains considerably more antioxidants than other popular antioxidant foods like blueberries, acai berries, blackberries and cranberries. With dense flavanol and phenolic concentrations, cocoa provides a significant disease fighting boost, protecting cells and DNA from oxidative damage linked to cancer, aging and chronic conditions.
Potential anti-aging effects
Its ability to reduce oxidative stress throughout the body could translate to slowed aging at the cellular level over the long run. Preliminary research associates consistent dark chocolate consumption with longer telomeres, the protective caps on chromosomes that tend to shorten with age. Consuming flavanol-rich cocoa may promote skin collagen production as well. While more evidence is still needed, the antioxidant mechanisms underlying its health benefits point toward possible anti-aging advantages to account for in future population studies.
Downsides and considerations
While it is extremely beneficial when consumed in moderation, it is still relatively high in calories, fat and sugar content compared to other healthier foods. The presence of added sugars and fatty ingredients like milk or nuts varies between brands and types of it too. Setting a clear serving size, such as 1-2 ounces per day, is wise to maximize benefits and minimize potential downsides. Those with a pre-existing health condition should also check with their doctor before incorporating it into their diet. Overall though, choosing it over sweets tends to be a decidedly healthier option for general well-being and disease risk reduction.
The evidence clearly shows that it can provide numerous health advantages when consumed regularly due to its impressive antioxidant and anti-inflammatory properties stemming from cocoa content. Its cardiovascular, cognitive, and mood-boosting effects have been demonstrated in human trials and warrant its being considered a functional superfood if portion sizes are kept reasonable. For most people, incorporating small amounts of dark chocolate a few times per week as part of an overall healthy lifestyle makes a lot of sense. Future population studies are sure to shed even more light on it potentially disease-preventing and longevity promoting effects.
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