Our eating habits have a significant impact on our health and wellbeing, with certain foods known to increase or decrease the risk of various conditions.
We often associate fruits and vegetables with a healthy diet, but recent research has revealed that a delicious ingredient found in many indulgent foods could be key to maintaining a healthy heart.
Specifically, cocoa – a crucial component of chocolate – has been found to possess properties that lower cholesterol and blood pressure. A new meta-study published in the Nutrients journal analysed 31 randomised, controlled trials that monitored several cardiovascular disease risk factors.
These trials collectively involved 1,986 participants, who were divided into groups based on their cocoa consumption.
In one group, 1,110 participants consumed either cocoa extract or dark chocolate with a cocoa content of 70 percent or more for at least four weeks. The control group consisted of 876 participants who consumed a placebo or white or milk chocolate containing less than 70 percent cocoa, reports Gloucestershire Live.
Most participants had one or more pre-existing health conditions, including high blood pressure, type 2 diabetes, and high cholesterol. These areas saw improvements among the participants who consumed high amounts of cocoa.
Researchers have pinpointed an average drop in total cholesterol by 8.35 mg/dL, fasting blood glucose by 4.91 mg/dL, systolic blood pressure by 2.52 mmHg and diastolic blood pressure by 1.58 mmHg, stating: “The consumption of cocoa showed protective effects on major cardiometabolic risk markers that have a clinical impact in terms of cardiovascular risk reduction.”
They summarised the results saying: “We conclude that the consumption of cocoa as a dietary supplement in cocoa extract capsules or dark-chocolate products has a protective effect on most cardiometabolic risk markers evaluated in this analysis, including total cholesterol, low-density lipoprotein, fasting blood glucose, systolic blood pressure, and diastolic blood pressure.”
However, it was shown that consumption did not affect total body weight or body mass index among other health indicators.
The authors recommended that eating cocoa rich in polyphenols could protect heart health, adding: “Long-term, multicenter well-designed randomised controlled tests are needed to confirm or refute our findings. In addition, the positive effects of cocoa should be demonstrated not only in surrogate outcomes but also in clinical trials assessing cardiovascular events in populations in primary and secondary prevention.”
They wrapped up with a health tip: “Nevertheless, considering our results, we suggest that the consumption of polyphenol-rich cocoa could be part of a strategy aimed at promoting cardiovascular health.”
An expert not involved in the research has shed light on the connection between cocoa and cardiovascular well-being. Cardiology dietitian Michelle Routhenstein told Medical News Today: “Cocoa is a good source of catechins and other polyphenolic compounds like flavanols known for their antioxidant and anti-inflammatory properties, which can support cardiovascular health.”
Other foods that are beneficial for heart health include:
- Fatty fish
- Olive oil
- Nuts
- Berries
- Beans
- Green leafy vegetables
- Whole grains.
It’s crucial to remember that although cocoa offers some health advantages, chocolate contains high levels of sugar and calories and should be consumed in moderation.
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Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
