Chocolate For Heart Health - Fact or Fallacy?

Wouldn't it be wonderful if chocolate and heart health went hand in hand. However, there is so much information lately about the health benefits of chocolate that it is only natural that people get a little confused.

It is true, that if people only ate pure cocoa, then there might be heart health benefits. The problem is that most people eat unhealthy processed chocolate bars containing sugar, corn syrup, hydrogenated oils, dairy cream not to mention other "baddies" contained in some of those tasty fillings. Some of these added ingredients can clog up arteries and create havoc to your waistline and lead to obesity.

That said, you might be surprised to find out that chocolate isn't all that bad. The fat content in chocolate, contained in premium grade dark chocolate, is comprised of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fat - not so good. Saturated fats are linked to increases in LDL-cholesterol and risk of developing heart disease.

Research indicates that stearic acid appears to have a neutral effect on cholesterol; neither raising nor lowering LDL-cholesterol levels. So far so good. Palmitic acid on the other hand, does affect cholesterol levels but only comprises one-third of the fat calories in chocolate. Therefore, if we base our chocolate eating habits on latest research, the fat issue isn't so worrying.

Beware milk chocolate may not be so heart healthy

Like most things in life, there is a down-side to chocolate. When we eat milk chocolate or lower grade chocolate, a large part of the total fat content comes from milk fat or various other types of fat contained in the processed chocolate and fillings, and not from the pure cocoa, which do adversely affect cholesterol levels. This is especially true with a large slice of chocolate cake!

Despite all the good news on cocoa not raising LDL cholesterol, even dark chocolate is a very calorie-dense food, so while the fat content may not invite heart disease or clogging of the arteries, its regular consumption will add a lot of extra calories to someone's daily total. In fact, many chocolate bars list sugar as the number one ingredient. And as we all know lots of white refined sugar is not going to help you keep your waistline nice and slim. Remember obesity is a serious risk factor for developing heart disease.

Concerning cholesterol, new and yet-to-be-published studies are showing that some antioxidants contained in chocolate, in particular dark chocolate and cocoa powder, may actually increase "good" (HDL) cholesterol levels by as much as 10 percent.

In the studies, the selected people ate 22 grams of cocoa powder and 16 grams of dark chocolate every day The result: Their "bad" (LDL) cholesterol was less susceptible to oxidation, a process that normally leads to artery-clogging plaques. While many people take vitamins and other antioxidants to help prevent plaque development, the study shows that cocoa could help.

In summary, whether chocolate and heart health do walk hand in hand is still an open topic, however, in moderation it won't do your heart any harm, however, watch those calories. Most of all, enjoy it cause it tastes so good!

Choosing Healthy Chocolate

Let's face it. We're all going to eat chocolate. But you don't have to feel 

guilty! Chocolate is actually good for you...it's all the things added to it 

that are the problem. Here's how you can choose delicious healthy 

chocolates to enjoy anytime.

Health Benefits

The gift of chocolate to a beloved as a token of love is more than just 

tradition. Naturally-occurring compounds in chocolate produce that mild 

euphoria of being in love and contribute to enjoyable interpersonal 

relations by elevating mood and enhancing sensory perception.

Beyond good feelings, chocolate benefits the body in many ways. In 

moderation, chocolate can contribute to heart health, help you live 

longer, suppress a chronic cough, and add needed magnesium to your 

diet. Chocolate even contains a high level of chromium, which can help 

control blood sugar.

Health Problems

While chocolate itself is fine to eat, there are some substances present 

in chocolate products that you should watch out for.

Most chocolate products contain tremendous amounts of refined white 

sugar, which is harmful to health in many ways.

Chocolate may also contain pesticides. The EPA allows various levels of 

pesticide residue to be present in cocoa powder, and the FDA Total Diet 

Study found them in many chocolate products.

Many chocolates also contain the toxic metals cadminum and lead. 

"Significant levels" of these metals were found in 68% of the common 

chocolate products tested. There is no safe level for lead, and it is 

particularly harmful to children.

Healthy Chocolate Choices

Here are some guidelines for choosing the healthiest chocolates.

1. Choose chocolates with the least amount of refined white sugar or 

other sweetener. Dark "bittersweet" chocolates with a high percentage 

of cocoa solids (usually the label will state the exact percentage) have 

less sugar than semisweet or milk chocolate and also have the greatest 

health benefits. Keep in mind that flavor additions, such as dried fruits 

and candied ginger may also add sugar to the chocolate.

2. Choose chocolates sweetened with evaporated cane juice or barley 

malt. If the evaporated cane juice used is the unprocessed whole juice 

of the cane, it acts in the body like a whole food and doesn't give a 

sugar rush. Barley malt is also a slow-release sweetener, noted on the 

label as "grain-sweetened."

3. Choose organic chocolates. Certified organic chocolate ensures there 

are no harmful pesticide residues.

4. Make your own chocolates. It's easy to make many chocolate delights 

yourself, with the exact ingredients you want. Start with unsweetened 

cocoa powder or baking chocolate and be creative!

5. Choose quality over quantity. If you are going to eat chocolate, eat 

really good chocolate. Then, for maximum enjoyment, give the taste of 

the chocolate your full attention, eat it at a time when you are not 

famished or overly full, and allow the chocolate to melt in your mouth to 

make the experience last.

So go ahead and enjoy chocolate, in moderation, as part of an 

otherwise healthy diet,

Interesting Chocolate Statistics

Just about everyone loves the sweet temptation of chocolate. Here are some intriguing statistics and facts:

1. The average American eats 10-12 pounds (4.5 kg) of chocolate a year. The average Swiss eats 21 pounds a year.

2. Chocolate is the food most commonly craved by women, but can contribute significantly to bulimia, obesity, and binge eating.

3. Several medical studies show that eating chocolate in moderation can actually prolong your life by reducing risk of blood clots and fighting bad cholesterol.

4. It is not physically addictive and does not cause acne, as shown in several medical studies.

5. Chocolate is not high in caffeine. A 1oz bar of milk chocolate contains only 5-6mg of caffeine. This is significantly less than in coffee, tea, and soft drinks.

6. Chocolates can absorb other flavors and scents, and should be kept away from other household chemicals.

7. It can be frozen for up to six months. It is best to seal it in a zip lock bag before freezing.

8. In general, the shelf life is a year. Chocolate that is refrigerated may not melt as readily. Thus it is best to store it in cool dry areas 55-60 degrees F.

9. U.S. manufacturers use 3.5 million pounds of whole milk every day to make chocolate.

10. The largest candy bar ever made weighed over 5,000 pounds and was made in Italy in 2000. The largest slab of fudge was over 2,000 pounds and was made in Canada.

11. Children are more likely to prefer chocolate when they reach 10-11 years old than when they are younger.

12. Chocolate is America's favorite flavor, according to recent surveys with a little over 50% of adults preferring chocolate to other flavors.

Food and Drink: Chocolate Article

Food and Drink: Chocolate Article