Chocolate has a beneficial effect on the health of the cardiovascular system due to the high content of flavonoids in cocoa butter. Previous studies have found evidence of a protective effect against hypertension, myocardial infarction, and heart failure. Chocolate can also protect against atrial fibrillation, experts have shown.
How does chocolate affect heart rate?
In the Danish Diet, Cancer, and Health study, men and women over 50 years of age were 17% less likely to have atrial fibrillation. It was enough to use chocolate once a week for 13.5 years. People who consumed chocolate 2-6 times a week reduced their risk by 20%. With daily use, the risk of the disease decreased by 17%.
The links between reducing the risk of arrhythmias and eating chocolate are statistically significant.
However, as in all observational studies, it cannot be ruled out that other factors are responsible for the protective effect.
Study participants who regularly consumed chocolate had lower blood pressure. They were also less likely to have diabetes and had a higher level of education.
Scientists have taken these factors into account, but there are probably other beneficial aspects to a healthy lifestyle. There was also no data on the incidence of sleep apnea, which are an important risk factor for atrial fibrillation.
How much chocolate should I eat and how often?
There are no clear rules when it comes to dosage. But some recommendations may help in choosing the optimal dose:
- It is better to consume less chocolate at shorter intervals to ensure a more uniform flow of nutrients into the bloodstream.
- Daily intake in small doses (2-3 times a day) can be useful.
- If chocolate is low in sugar, more can be consumed.
What is the most healthy chocolate?
When choosing chocolate, it is recommended to give preference to products with a higher cocoa content and low sugar concentration. The darker the chocolate, the higher the cocoa content.
The bitter taste of chocolate is “obliged” to flavanols, so they are removed during production. But it is these flavanols that bring the greatest health benefits.
Simple rules for choosing wholesome chocolate:
- cocoa content of about 70% or higher;
- slightly bitter taste of raw cocoa;
- milk chocolate is not a good choice because it contains pasteurized milk, as well as a large amount of sugar.
To get all the beneficial properties of chocolate, it is recommended to make it yourself from high quality ingredients. Pay special attention to the purchase of the right ingredients:
- cocoa oil;
- pasteurized oil or coconut fat.
Once everything is ready on the kitchen table, you need to start cooking chocolate:
- Melt the raw cocoa butter.
- Then add raw pasteurized or coconut oil (both healthy).
- Mix the resulting ingredients.
The melting point of these ingredients is so low that it is best to keep everything in the refrigerator. It is recommended to buy not only low-sugar chocolate, but also pay attention to the form of sugar that it contains:
- Honey is a good choice in moderation.
- Sucrose, fructose, or high fructose corn syrup are not recommended: they reduce the healthy potential of chocolate.
- Fructose breaks down into various wastes that are harmful to the body: uric acid raises blood pressure and increases the risk of gout.
Good fats slow down the absorption of sugar and reduce the secretion of insulin, a hormone that lowers blood glucose. The primary fatty acid in cocoa butter is stearic acid. It is the only one among saturated fatty acids that positively affects the "good" cholesterol in the blood.
It is recommended to avoid soybean oil, as well as other vegetable oils and trans fats. Moderate consumption of chocolate is not only useful, but also prolongs the average life expectancy.
