Who says chocolate is bad for you?  Cocoa, the key ingredient in chocolate, is high in flavonoids (antioxidants that are protective to the cardiovascular system).  Higher cocoa intake is associated with:

• Lower blood pressure
• Reduced deaths from cardiovascular disease
• Reduced deaths from all causes

A recently published study followed 470 men over 15 years and reassessed their diets every five years.  The results showed that those who ate the most cocoa consumed an average of 4-5 grams per day.  The individuals consuming the most cocoa (top 1/3 of participants) had a modest decrease in blood pressure (systolic decreased 4 points; diastolic decreased 2 points) compared to those consuming the lowest amount of cocoa (bottom 1/3 of participants).

When comparing cocoa intake, deaths from cardiovascular disease were 50% lower with deaths from all causes being 48% lower for people with a high cocoa intake versus those with a low cocoa intake.  These results were found after adjusting for any other possible confounders.  Researchers’ explanation of the results has to do with cocoa being a rich antioxidant that includes flavonoids; other research has found that flavonoids improve function of the arteries and result in improved blood flow and reduced risk of clot formation.  This is similar to the 1998 Harvard Alumni Study of 7,841 men that found that those eating moderate amounts of chocolate and other candy (1-3 times per week) lived longer than those who never ate them and longer than those who ate chocolate and other candy more than 3 times per week.

More research is still needed to determine how cocoa and chocolate improve health.  If you choose to each chocolate, experts recommend eating dark chocolate due to it being the richest source of antioxidant (compared to milk chocolate).  You should also pay attention to the calorie, sugar and saturated fat content.

What it all Means:

It only takes small amounts of cocoa to have beneficial results (4-5 grams per day).  Cocoa itself is low in fat and calories, which is good news for chocolate lovers.  However, intake should be moderate.  The other ingredients that accompany cocoa need to also be considered to avoid excessive intake of calories, sugar, and saturated fat.

Sources:   Buijsse B, et al. (Feb. 2006). Cocoa Intake, Blood Pressure, and Cardiovascular Mortality: The Zutphen Elderly Study. Archives of Internal Medicine, 166:411-417; Lee I-M and Paffenbarger RS Jr. (Dec. 1998). Life is sweet: candy consumption and longevity. British Medical Journal, 317:1683-1684.