The heart protective effects of cocoa are probably the most documented. Dozens of studies confirm its ability to protect by counteracting free radical oxidation and blood vessel inflammation, improving blood platelet function, decreasing blood clotting, increasing HDL ("good") cholesterol, reducing LDL ("bad") cholesterol levels, increasing prostacyclin activity (which helps blood vessels to relax), and reducing blood pressure.
A 2007 study published in the Archives of Internal Medicine analyzed the effect of tea and cocoa on blood pressure. Researchers found that the consumption of foods rich in cocoa may reduce blood pressure, while tea appeared to have no effect. In fact, the benefits of cocoa on blood pressure were similar to those of standard pharmaceutical prescriptions, including beta blockers.
The lowered risk for cardiovascular disease could not be explained simply by lowered blood pressure, and researchers attributed the reduced risk to a myriad of cocoa’s benefits, including improvements in the function of blood vessels, lower blood glucose levels, lower platelet function, improved cholesterol levels, decreased oxidation of blood lipids, and reduced activity of the inflammatory components such as cytokines.
These findings are supported by findings from numerous other studies. In fact, a team of scientists from the Harvard School of Public Health reviewed close to 140 studies completed on the relationship of chocolate and cocoa to cardiovascular health. The research team concluded that chocolate is a major source of flavonoids (epicatechins, catechins, and procyanidins), and found that the principal fat in chocolate -- stearic acid -- did not have adverse effects on blood vessels, cholesterol levels or overall cardiovascular health because it is metabolized differently than other saturated fats. The authors concluded that regular consumption of chocolate should decrease the risk of cardiovascular-related conditions, and recommended long-term studies to confirm this.
chocolate can protect the cardiovascular system
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Posted 6 months ago #
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DARK CHOCOLATE, my favorite plant based food! I have counseled patients and educated students for decades about the benefits of plant based foods, including chocolate. Cocoa/cacao beans come from the Earth so of course they must be good!
I would add to darkchocolate's very informative post that DC (dark chocolate) was also found to reduce levels of CRP (C reactive protein) which is an inflammatory marker and also a key indicator for heart disease risk. Aim for at least 70% cacao solids and beware of what some companies are calling "dark chocolate." See information below about processing. DC has also been found to reduce stress hormones(J Proteome Res 2009).
And let's not forget PEA (phenylethylamine). DC contains PEA, also known as the "cuddle chemical" or "love chemical." It is produced in our bodies and tends to decrease in about the 7th year of marriage... LET's MAKE THE 7th YEAR ANNIVERSARY THE CHOCOLATE ANNIVERSARY!!
For specifics, cocoa powder had the highest levels of flavonols (J Agric Food Chem 2009), with unsweetened baking chocolate coming up second, followed by dark chocolate baking chips, milk chocolate and finally chocolate syrup.
Be Aware that alkalizing or "dutch processing" cocoa reduces it's antioxidant properties (J Agric Food Chem 2008). Natural, unprocessed cocoa had the highest ORAC score as well as the highest levels of flavonols and polyphenols.
There is concern, as will ALL types of foods, that processing reduces beneficial antioxidants, nutrients and phytonutrients. Ideally always choose the WHOLE food version versus the PROCESSED version of any food. Keep organic cocoa powder on hand for hot chocolate, baking and even a hot beverage for the morning to get the most bang for your buck! You can also make Coco Yum Balls with cocoa powder, shredded coconut and agave syrup for a quick pick me up snack anytime!
Posted 6 months ago #
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