Chocolate is good for blood flow, which means it’s good for your heart. But not all chocolate is created equal. We asked registered dietitian Mira Ilic, RD, LD, to give us the breakdown about which chocolate is best for your heart health.
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Is chocolate good for your heart?
Ahh, the rich flavor of chocolate! It comes from the “flavonoids” in cocoa beans — which are also the reason that chocolate is so healthy for your heart. Flavonoids are antioxidants that fight cell-damaging free radicals in your body.
These flavonoids help your heart by:
- Controlling cholesterol.
- Lowering blood pressure.
- Reducing your risk of blood clots.
- Inhibiting sticky platelets.
- Improving blood flow to your vital organs.
Dark chocolate is best for you because it’s the least processed chocolate, which means it contains the highest percentage of flavonoid-filled cocoa bean (cocoa).
Are all types of chocolate healthy?
Before you grab a chocolate candy bar or slice of chocolate cake, it’s important to understand that not all forms of chocolate contain high levels of flavanols.
Cocoa naturally has a very strong, pungent taste, which comes from the flavanols. When cocoa is processed into your favorite chocolate products, it goes through several steps to reduce this taste. The more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more flavanols are lost.
Dark chocolate. Also called semi-sweet chocolate, dark chocolate has at least 35% cocoa to be called dark. The remainder is cocoa butter (the natural fat of the cocoa bean), sugar, an emulsifier (what holds ingredients together) and vanilla or other flavorings. Milk may be added to soften texture.
Recommendations:
- The darker the better! Eat chocolate with the highest cocoa content — 70% to 85%.
- Plain dark chocolate provides the greatest benefit. Avoid fillings unless they are nuts or dried or fresh fruit.
- A little goes a long way. Enjoy up to 1 oz. daily. Be sure to trim calories elsewhere to avoid weight gain.
- Standard larger chocolate bars are around 3.5 oz. (about 100 g), so a good rule of thumb is to eat no more than ⅓ of the bar at a time.
Nutrition: 8-12 g fat, 0 trans fat per 1 oz. or 28.4 g. Provides magnesium, iron, potassium, calcium and trace amounts of vitamins.
Milk chocolate. The FDA requires that milk chocolate contain at least 10% cocoa and at least 12% dry milk solids. Like dark chocolate, the remainder is cocoa butter, sugar, an emulsifier and vanilla or other flavorings.
Recommendations:
- Eat in limited amounts. Milk chocolate is filled with more sugar and fat than dark chocolate.
- Read ingredients on the package to know what you’re getting.
Nutrition: 12+ g fat per 1 oz or 28.4 g. Provides potassium and trace amounts of vitamins.
White chocolate. A derivative of chocolate, it’s made of 20% (or more) of cocoa butter and up to 55% sugar, plus milk solids, lecithin and vanilla and other flavorings.
Recommendations: Avoid or eat in very limited amounts!
Nutrition: Not much! Mostly sugar and fat.
The bottom line
Chocolate with over 70% cocoa packs the best punch for your health, but enjoy it in small amounts: 100 g of dark chocolate has 500 calories!
Unsweetened chocolate is 100% cocoa. It’s very bitter and only eaten as part of prepared baked goods. Try using 100% cocoa powder in hot cocoa, homemade baked goods and recipes (replacing milk chocolate) or add it to a smoothie or coffee for rich flavor.
FAQs
Due to its higher concentration of cocoa, dark chocolate is packed with compounds that can be good for your heart, such as flavonoids. Flavonoids are a type of polyphenols, which are naturally occurring chemicals found in plants.
What kind of chocolate is good for your heart? ›
Dark chocolate is rich in disease-fighting antioxidants. Studies show it can help reduce blood pressure and lower the risk of heart disease. Studies show that dark chocolate — when it is not loaded with sugar and saturated fat — is indeed a heart-healthy chocolate treat and more.
What is the healthiest chocolate milk white or dark? ›
Dark Chocolates
Dark chocolate is often deemed the healthier option of candy, as it contains less sugar than its milk chocolate counterpart. It is also a good source of antioxidants and can help lower blood pressure and reduce inflammation.
Can you eat dark chocolate if you have heart disease? ›
Antioxidants in chocolate help clear plaque out of the arteries, reducing the risk of heart disease. Flavonoids found in chocolate may lower blood pressure and improve your blood flow overall. Dark chocolate has been shown to reduce LDL cholesterol.
Which is better dark milk or white chocolate? ›
All three types have generally the same nutritional value, though white chocolate often has more calories. One tablespoon of each type of chocolate contains roughly 1 gram of protein, 8 grams of sugar, and 4.5 grams of fat. Milk and white have some calcium, and dark chocolate has a little bit of dietary iron.
Is white chocolate good for the heart? ›
Lowering Cholesterol – Consuming white chocolate in limited quantities can help regulate the fat in your body, which in turn can reduce levels of the bad cholesterol. This can lead to having a healthy heart and lower the risk of coronary heart disease.
What is the healthiest chocolate you can eat? ›
Dark chocolate is the healthiest kind of chocolate, according to registered dietitian Danielle Crumble Smith.
Which brand of dark chocolate is best? ›
These bars all contain 70% or more cacao, and happily, many of them don't cost much more than a latté.
- Amano Artisan Chocolate Dos Rios Dark Chocolate Bar. ...
- Divine Dark Chocolate Bar. ...
- K'UL Pure Dark Chocolate Bar. ...
- K+M Hacienda Victoria Ecuado Chocolate. ...
- Pascha Organic 85% Cacao Dark Chocolate Bars. ...
- Theo Dark Chocolate Bar.
Not only does white chocolate pair ridiculously well with any type of fruit—especially tarter ones—its delicate flavor lets ingredients shine without overpowering them (I'm looking at you, dark chocolate). White chocolate also helps mellow out dark chocolate's bitter flavor in baked goods like brownies and cakes.
Which dark chocolate has no heavy metals? ›
The brands found to have the lowest levels of heavy metal contamination are: Mast Organic Dark Chocolate (80% cocoa) Taza Organic Chocolate (70% cocoa)
- Theo. Organic Pure Dark. 70% Cocoa. LEAD. 120% CADMIUM. ...
- Trader Joe's. The Dark Chocolate Lover's Chocolate. 85% Cacao. LEAD. 127% CADMIUM. ...
- Theo. Organic Extra Dark Pure Dark Chocolate. 85% Cocoa. LEAD. 140% CADMIUM. ...
- Lily's. Extremely Dark Chocolate. 85% Cocoa. LEAD. 143% CADMIUM. ...
- Green & Black's. Organic Dark Chocolate. 70% Cacao. LEAD. 143%
What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say.
What are the side effects of dark chocolate? ›
The dark chocolate side effects may be associated with caffeine. It may cause sleeplessness, nervousness, increased urination, fast heartbeat, skin allergies, migraine and headache, nausea, and stomach problems like gas and constipation.
Which chocolate is healthy dark or milk? ›
But, compared to milk chocolate, dark chocolate is the healthier alternative. Dark chocolate contains less sugar and no milk while having much more cacao. The high percentage of cacao creates certain benefits from consuming dark chocolate. Flavanol is found in many plants, including the cacao plant.
Which chocolate is good white or dark? ›
In conclusion, while white chocolate is a sweet and creamy treat, it doesn't offer the same health benefits as dark chocolate. Dark chocolate, with its higher cocoa content and antioxidant content, is generally considered to be the healthier option.
Which chocolate is healthier milk or white? ›
Which is Healthier, White or Milk Chocolate? Milk chocolate has nutrients like calcium that is important for building strong bones. It also has more antioxidants than white chocolate, with less fat and less sugar in general, making it healthier for you. White chocolate is sweeter than milk chocolate.
What is the best chocolate for blood pressure? ›
Dark Chocolate
Dark chocolate is rich in antioxidants and polyphenols, and has been shown in some studies to reduce blood pressure. Dark chocolate has also been shown to reduce LDL cholesterol, making it a heart-healthy snack. Stick to smaller amounts, and choose a dark chocolate that has at least 70% cocoa content.
Which type of chocolate is good for health? ›
Dark chocolate contains powerful antioxidants. Among the most beneficial is a flavonol called epicatechin. Flavonols are compounds found in plants that fight inflammation and protect against cell damage caused by free radicals.
What is the most unhealthy chocolate? ›
Binging is not a healthy way to eat, but the lower sugar and more intense taste of dark chocolate makes it less likely that you will feel the same craving to eat it in large quantities. White chocolate is the worst – it has more calories than milk chocolate and more sugar than dark.
What percentage of dark chocolate is heart-healthy? ›
And moderate amounts of minimally processed, high quality dark chocolate may also be good for your health. Aim for chocolate that is at least 70% cocoa. This contains more natural fiber, minerals, vitamins, and antioxidants, and fewer other ingredients, like refined sugar and additives.
