Treating yourself to a bit of chocolate now and then might not simply be an indulgence but could actually offer health benefits, with studies suggesting it may help in lowering “bad” cholesterol levels. Dark chocolate, especially when combined with another wholesome snack, could deliver unexpected advantages.
The findings from research published in the Journal of the American Heart Association show that eating dark chocolate together with almonds can result in reduced cholesterol levels in just four weeks.
This particular pairing was found to specifically target low-density lipoprotein cholesterol (LDL), more commonly referred to as “bad” cholesterol.
Whilst the body needs some cholesterol to function properly, too much can clog arteries and increase the risk of heart disease.
The study, carried out by Pennsylvania State University and Tufts University in Boston, involved 48 participants who were overweight or obese, aged between 30 and 70 years.
Their aim was to investigate the effects of dark chocolate, cocoa, and almonds on factors associated with coronary heart disease risk – one of the primary causes of death worldwide. The research was conducted over several four-week dietary phases.
At first, participants refrained from eating any of the foods under investigation during the initial month. Over the subsequent four weeks, participants included daily portions of 42.5 grams of almonds into their regular eating habits.
During the study’s third stage, those taking part consumed 43 grams of dark chocolate and 18 grams of cocoa powder. The concluding phase saw participants eating a mixture of all three treats.
The research found that almonds by themselves cut harmful cholesterol by 7%, a figure that remained steady when almonds were combined with dark chocolate. Furthermore, the study indicated that incorporating these chocolate delights into a typical American diet, whilst remaining within daily calorie allowances, “may reduce the risk of coronary heart disease”.
The researchers observed: “Our results demonstrate that consumption of almonds alone or combined with dark chocolate under controlled‐feeding conditions improves lipid profiles.”
Nevertheless, it remains vital to recognise that almonds and dark chocolate can be energy-dense and restraint is therefore still key. Study leader Penny Kris-Etherton remarked: “It’s important to put this into context. The message is not that people should go out and eat a lot of chocolate and almonds to lower their low-density lipoprotein.
“People are allowed to have about 270 discretionary calories a day, and when foods like almonds, dark chocolate and cocoa are consumed together as a discretionary food, they confer health benefits unlike other discretionary foods such as frosted doughnuts.”
For those considering swapping almonds for chocolate, Kris-Etherton advises caution.
The research indicates that consuming dark chocolate and cocoa alone doesn’t significantly impact cardiovascular health.
“Chocolate doesn’t increase cholesterol levels, but it doesn’t decrease cholesterol levels either,” she said.
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Nevertheless, cocoa beans are thought to offer their own health benefits through flavanols, a type of plant compound with antioxidant properties.
Previous research has connected flavanols with cardiovascular advantages, including improving blood vessel function and lowering blood pressure.
To reduce your cholesterol levels, the NHS recommends:
- Reducing fatty food consumption
- Increasing intake of fruits, vegetables, oily fish, nuts and seeds, olive oil, and wholegrain food
- Engaging in more physical activity
- Stopping smoking
- Moderating alcohol intake
If you have concerns regarding your cholesterol, you should speak to your GP.