New Study Reveals Cocoa Can Keep Your Heart Healthy – Expert Decodes

You must have heard how dark chocolate is full of health benefits, when taken in moderation. And since they are made of cocoa, it is this very component that has been a topic of research for quite a long time. Multiple studies have shown how cocoa has benefits linked to health. One such recent study claimed that it can support heart health. Want to know more about it? Then you have come to the right place.

To get a better understanding of this, the editorial team of Only My Health reached out to Dr Sanjay Bhat, Sr Consultant - Interventional Cardiology, Aster CMI Hospital, Bangalore.

What is the New Study All About?

A recent study has been conducted on hypertension. It was discovered that cocoa flavanols are likely to help prevent high blood pressure in individuals with normal systolic blood pressure. Consuming a cocoa extract supplement over 3.4 years depicted a significant reduction in incident hypertension for this subgroup. This indicated that flavanol-rich cocoa can be a crucial part of a heart-healthy lifestyle for prevention.

Researchers followed 8,905 older adults (average age around 71 years). All of them were free of hypertension at baseline. They were made to consume a cocoa-extract supplement (500 mg/day flavanols, 80 mg epicatechin) or placebo, over a period of 3.4 years. The findings discovered that overall, there was no significant reduction in incident hypertension in the full group (hazard ratio [HR] ≈ 0.96). But in the subgroup, whose blood pressure (SBP) at baseline was less than 120 mmHg, cocoa extract did reduce incident hypertension (HR ≈ 0.76, i.e., ~24% lower) versus placebo.

Is Cocoa Good for the Heart?

Now that we know what the study has found, let us see what the expert has to say about this. “Yes, cocoa is good for the heart when taken in moderate amounts. It is rich in flavonoids, natural compounds that help relax blood vessels, improve blood flow, and reduce blood pressure. Cocoa also helps lower bad cholesterol (LDL) and increase good cholesterol (HDL), which supports heart health. The antioxidants in cocoa fight inflammation and protect the heart from damage caused by free radicals,” shares Dr Bhat.

He adds that eating dark chocolate with high cocoa content may also reduce the risk of heart disease. “However, it is important to avoid chocolates that are high in sugar and fat, as they can cancel out the benefits. Choosing pure or dark cocoa with little sugar gives the best results for maintaining a healthy heart,” says Dr Bhat.

Health Benefits of Cocoa Powder

Cocoa powder offers many health benefits when used in small amounts. Dr Bhat jots them down for us:

• It is rich in antioxidants that protect the body from damage and reduce inflammation.
• The flavonoids in cocoa help improve blood circulation, lower blood pressure, and support heart health.
• Cocoa can also boost mood by increasing serotonin and endorphin levels in the brain, which help reduce stress and improve happiness.
• It supports brain health by improving focus and memory.
• Cocoa may help control blood sugar and improve cholesterol levels.
• It also contains magnesium, iron, and zinc, which support energy, red blood cells, and the immune system.

“Using unsweetened cocoa powder in drinks or recipes can give these benefits without adding extra sugar or fat,” adds the expert.

Also Read: Dark Chocolate Health Benefits: NHS Surgeon Shares How It Boosts Gut And Brain Health

Is It Healthy to Eat Dark Chocolate Every Day?

Whenever we think of cocoa, the first thing that comes to our mind is: dark chocolate. Many people are following the dietary tip that one should eat them regularly for good health. But is dark chocolate safe for regular consumption?

“Eating dark chocolate every day can be healthy, given if you consume it in small amounts. Dark chocolate is rich in flavonoids, which help improve heart health, reduce stress, and boost mood. It also has antioxidants that protect the body from damage caused by free radicals,” answers Dr Bhat.

However, he adds that dark chocolate also contains calories and fat, so too much can lead to weight gain. “The right amount is about 20 to 30 grams (one to two small squares) of dark chocolate with at least 70% cocoa per day. Choose good-quality dark chocolate with less sugar and no unhealthy additives. Eating it mindfully can satisfy your sweet craving and give health benefits without harming your diet,” he shares.

Health Benefits of Dark Chocolate 

Dark chocolate has many health benefits when eaten in small amounts. The expert lists it down for us:

• It is rich in flavonoids and antioxidants that improve blood flow, lower blood pressure, and support heart health.
• Dark chocolate helps increase good cholesterol (HDL) and reduce bad cholesterol (LDL), which protects the heart.
• It can also improve brain function by boosting blood flow to the brain and increasing focus and alertness.
• The magnesium in dark chocolate helps reduce stress and muscle tension.
• It also lifts mood by increasing serotonin and endorphin levels in the brain.
• Dark chocolate supports skin health by protecting it from sun damage and improving hydration.

Also Read: Does Cocoa Powder Really Lower The Risk Of Heart Disease?

The Final Word

Cocoa is good for the heart when taken in moderate amounts. It is rich in flavonoids, natural compounds that help relax blood vessels, improve blood flow, and reduce blood pressure.