Quality dark chocolate can contribute significant amounts of heart-healthy flavonols to your diet, which may enhance your cardiovascular health by delaying blood clotting, improving vascular endothelial function, and helping to moderate inflammation.

Cocoa and chocolate products have been delicacies for hundreds of years. First, let me clarify: I am talking about DARK CHOCOLATE, not milk chocolate, not chocolate pudding, not chocolate cake. The chocolate should have at least 71 percent cacao (or cocoa), and should be labeled as DARK CHOCOLATE. Nor am I advocating downing the entire bar in one day (not even on Valentine’s Day).

How, specifically, is dark chocolate good for your heart? Let me count the ways.

Cocoa polyphenols may increase the concentration of HDL cholesterol (the “good-guy” variety). Plus the fatty acids in dark chocolate may make your cholesterol more resistant to oxidative damage.

Only recently have chocolate flavonols been recognized as significant sources of phytochemicals with healthful effects. Chocolate is the most concentrated source of the procyanidins, catechin and epicatechin. Recent studies have shown that these polyphenols are absorbed from the intestine, and have potent antioxidant and antiplatelet activity.

Platelet aggregation (the clumping together of cells leading to heart disease) is held at bay only with the ingestion of the flavonoids found in chocolate with a high cocoa content. White and milk chocolate have no such effect on the platelets. Researchers predict that dark chocolate may have a role in the prevention of cardiovascular (heart and circulation) and thromboembolic (blood-clotting) diseases.

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Calcium supplementation can be used as a means of reducing the absorbable energy value of chocolate. Supplementation with calcium has no effect on the taste of chocolate, it is well tolerated, and it reduces LDL cholesterol. [This in accordance with the research noted in my book, “Lose Weight with the California Calcium Countdown.”]

Liking, craving, and addiction for chocolate (chocoholism) are often explained through the presence of its pharmacologically active compounds. Mythylxanthines are the constituents that are credited for this effect. Other attributes may be even more important in determining its special appeal.

I firmly believe that the benefits of quality dark chocolate, if consumed in very small quantities, can be enjoyed without guilt as part of a healthful balanced diet.

In one recent study, two groups of people with mildly high cholesterol levels were placed on the same fat-lowering diet. One group received the addition of a modest amount of chocolate. Result? The chocolate group did not respond differently than the non-chocolate group with the cholesterol-lowering effect. One third of the fat content of cocoa butter is composed of stearic acid, which exerts a neutral cholesterol result.

Flavonoid-rich dark chocolate in small quantities do not change oxidative stress, lipid (fat) profiles, blood pressure, body weight or body mass index.

American women report that their chocolate cravings occur perimenstrually (prior to their periods). Comparing this with women and men of other countries appears to indicate a cultural origin rather than a physiological basis for chocolate craving.

Mothers who report daily consumption of chocolate rate the temperament of their babies at six months as far better than moms who report never or seldom eating chocolate.

When feeling joyful, a higher tendency to eat more chocolate is frequently noted, and the chocolate is said to taste more pleasant. It is even experienced as more “stimulating” than when in a sad state. So the quality of emotions can also affect your response to eating chocolate.

Chocolate may also be an answer to sleep disturbances by actually changing rapid eye movements.

Cocoa and chocolate also contribute to trace mineral intake, which is necessary for optimum functioning of all biologic systems and for vascular tone. So the multiple components in chocolate, particularly flavonoids, can contribute to the complex interplay of nutrition and health. Just be sure that the chocolate is dark, and that it is consumed in moderate amounts. It does, after all, contain some sugar.

Medical Validation:

American Journal of Health 2004;28(4):328-34; Free Radical Biological Medicine 2004;37(9):1351-9; Psychopharmacology 2004;176(3-4):412-9; Journal of AOAC International 2004;87(5):116