The recommendation to "eat chocolate to lower cholesterol" may seem like a paradox, but the statement holds truth. Chocolate, despite its reputation as a fattening, sugary treat, offers heart protection. The American Heart Association says you are at risk for developing heart disease if your cholesterol profile is abnormal, and consuming chocolate is one way you can manage your cholesterol levels to reduce your risk.
Cholesterol Facts
Cholesterol is a wax-like, fatty substance that circulates through your bloodstream. You need a certain amount for various body processes such as forming cells. Cholesterol is transported through your blood by low-density lipoproteins, or LDLs, and high-density lipoproteins, or HDLs. When LDL levels are too high, a build-up can occur on the inside of your blood vessels, reducing blood flow to your heart. However, high levels of HDLs offer protection against heart disease because they carry the cholesterol away from your blood vessels and back to your liver to be metabolized.
Chocolate Facts
Chocolate is made from the beans of the cacao tree. The International Cocoa Organization reports that cocoa beans consist of about 50 percent fat. One-third of this fat comes from stearic acid. Unlike other saturated fats, stearic acid does not increase your LDL level. Oleic acid, a monounsaturated fat, is also present in cocoa butter and helps lower cholesterol. Other heart-healthy compounds found in cocoa beans are called flavanols.
Flavanols
Cocoa flavanols play a role in the cholesterol-lowering effects of chocolate. Flavanols are one of the phytochemical compounds called polyphenols, which have antioxidant properties. The International Cocoa Organization says cocoa flavanols interfere with the oxidation of LDLs, thereby reducing the risk for a build-up of plaque in your blood vessels.
Recommendations for Chocolate Consumption
Chocolate type and quality matter when choosing to eat chocolate to lower your cholesterol. Levels of cocoa flavanols differ based on the variety of chocolate and how the cocoa bean was processed. The International Cocoa Organization says dark chocolate contains the highest amount of flavanols. The Mayo Clinic recommends that you consume no more than three ounces of dark chocolate per day and that it should have a cocoa content of at least 65 percent.
Considerations
Chocolate can contain many calories depending on how it is processed and manufactured. If you choose to add chocolate to your diet to help lower cholesterol, the Mayo Clinic recommends that you cut an equal amount of calories elsewhere from your meals to prevent weight gain. The calories from chocolate, however, should not replace the calories from fruits and vegetables.
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