Enjoying a chocolate treat occasionally could actually provide some health benefits, with a study suggesting it may help in lowering “bad” cholesterol levels. Dark chocolate, when combined with another wholesome snack, could help bring down cholesterol levels.
The findings of research featured in the Journal of the American Heart Association indicate that eating dark chocolate along with almonds can result in reduced cholesterol levels in as little as four weeks. This particular pairing was found to specifically target low-density lipoprotein cholesterol (LDL), commonly referred to as the “bad” cholesterol.
While the human body needs a certain amount of cholesterol for optimal functioning, an overabundance of LDL can clog arteries and increase the risk of heart complications.
The study was led by Pennsylvania State University and Tufts University in Boston, involving 48 participants who were overweight or obese, aged between 30 to 70 years.
The aim was to investigate the effects of dark chocolate, cocoa, and almonds on coronary heart disease risk factors, which is one of the top causes of mortality worldwide. The study was conducted over several four-week dietary phases.
Initially, during the first month, the participants refrained from consuming any of the foods under investigation. In the subsequent four weeks, they began adding daily portions of 42.5 grams of almonds to their regular diet.
During the penultimate phase of their research, subjects were asked to eat 43 grams of dark chocolate coupled with 18 grams of cocoa powder. The ultimate trial incorporated a blend of all three snack varieties studied.
The research unveiled that eating almonds solo diminished LDL cholesterol by 7%; an identical effect was witnessed when almonds were teamed with dark chocolate. Moreover, the study indicated that sprinkling these chocolaty delights into an ordinary American diet, without upping overall calories, “may reduce the risk of coronary heart disease”.
The study authors said: “Our results demonstrate that consumption of almonds alone or combined with dark chocolate under controlled‐feeding conditions improves lipid profiles.”
Nevertheless, it is key to recognise that this doesn’t imply one can indulge in massive amounts of almonds and dark chocolate unchecked. It’s vital to exercise moderation due to the calorie-dense nature of these foods.
Penny Kris-Etherton, the lead researcher, made it clear: “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.”
But 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 heart health.
“Chocolate doesn’t increase cholesterol levels, but it doesn’t decrease cholesterol levels either,” she clarified. However, cocoa beans are held in high regard for their potential health benefits, owing to their content of flavanols – plant-derived antioxidants.
Prior studies have associated these flavanols with cardiovascular perks, including improved flexibility of blood vessels and alleviated blood pressure. For those aiming to lower cholesterol, the NHS endorses a variety of approaches: trimming down on high-fat foods, increasing consumption of fruits, veggies, nuts, seeds, oily fish, olive oil and whole grains, engaging in more physical activity, ditching cigarettes, and reducing alcohol intake.
If you are concerned about your cholesterol levels, it is advisable to seek guidance from a doctor.