Tis the season for chocolate candies galore! If we told you that chocolate is healthy for you, would you believe us? Keeping in mind that not all chocolates are created equal, we did the research on the potential cardiovascular benefits of this delicious treat and which type is best for your heart health.
According to The Daily Meal, Americans purchase approximately 58 million pounds of chocolate within the 7 days leading up to Valentine’s Day each year.[1] These highly sought-after sweets fall into one of three categories: white chocolate, milk chocolate, or dark chocolate. Chocolate’s darkness is determined by its cocoa percentage, or the volume of cocoa solids (cocoa beans) plus the volume of cocoa butter (the fat). For example, a 70% bar may consist of 50% cocoa solids and 20% cocoa butter.
The rich, and sometimes bitter flavor of chocolate comes from flavonoids found within the cocoa beans. Flavanols are the main type of flavonoids found in cocoa and are antioxidants that fight cell-damaging free radicals in your body[2]. A few other flavanol benefits include cholesterol control, lowering blood pressure, reducing risk of blood clots, and improving blood flow.
White chocolate contains no cocoa solids but is instead made up of at least 20% cocoa butter, a minimum of 14% milk solids, and up to 55% sugar or other sweeteners. As a matter of fact, many people do not even consider it a chocolate at all since it lacks cocoa solids. Without cocoa solids, white chocolate does not contain the beneficial flavanols which are found in both milk and dark chocolate. Therefore, for your heart’s sake, it is recommended that you either avoid or eat very limited amounts of white chocolate.
The most popular type in America is milk chocolate and it has a relatively low cocoa solid content, which is usually around 40 percent or below. For example, a Hershey’s bar is 11%. Less cocoa solids equal less beneficial flavanols. Milk chocolate is clearly a better choice for your heart health than white chocolate but is still only recommended to consume in limited amounts.
Dark chocolate is typically made up of 55% or more cocoa solids. More cocoa solids, equals more flavanols, which equals more heart health benefits! Plain dark chocolate provides the greatest benefit, so try to avoid fillings and additives unless they consist of nuts or fruit. Even though a quality dark chocolate is a better choice than white or milk chocolate, it is still chocolate, meaning it is high in calories and saturated fat and consumption should not exceed 1 ounce daily.
So just remember that it’s okay to enjoy your chocolate, but always keep in mind that moderation is the key to your heart-health?
Written By: Brittany Conti-Purcell
[1] https://www.thedailymeal.com/holidays/chocolate-valentines-day-pounds/020520
[2] https://health.clevelandclinic.org/dark-milk-or-white-which-chocolate-is-best-for-your-heart/
