Indulging in a spot of chocolate occasionally might not merely be a guilty pleasure but could genuinely provide health benefits, with research indicating it may assist in reducing “bad” cholesterol levels. Dark chocolate, particularly when paired with another nutritious snack, could deliver surprising advantages.
The results from studies published in the Journal of the American Heart Association reveal that consuming dark chocolate alongside almonds can lead to decreased cholesterol levels in merely four weeks.
This specific combination was discovered to particularly target low-density lipoprotein cholesterol (LDL), more widely known as “bad” cholesterol.
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While the body requires some cholesterol to operate correctly, excessive amounts can block arteries and heighten the risk of heart disease.
The study, conducted by Pennsylvania State University and Tufts University in Boston, included 48 participants who were overweight or obese, ranging in age from 30 to 70 years, reports the Express.
Their objective was to examine the impact of dark chocolate, cocoa, and almonds on factors linked with coronary heart disease risk – one of the leading causes of death globally. The research was undertaken across multiple four-week dietary periods.
Initially, participants avoided consuming any of the foods being studied during the first month. During the following four weeks, participants incorporated daily servings of 42.5 grams of almonds into their usual dietary routines.
During the study’s third phase, participants consumed 43 grams of dark chocolate alongside 18 grams of cocoa powder. The final stage witnessed volunteers eating a combination of all three treats.
The research discovered that almonds alone reduced harmful cholesterol by 7%, a percentage that remained consistent when almonds were paired with dark chocolate. Additionally, the study suggested that adding these chocolate treats to a typical American diet, whilst staying within daily calorie limits, “may reduce the risk of coronary heart disease”.
The researchers noted: “Our results demonstrate that consumption of almonds alone or combined with dark chocolate under controlled feeding conditions improves lipid profiles.”
However, it remains crucial to acknowledge that almonds and dark chocolate can be calorie-dense and moderation is therefore still essential. Study leader Penny Kris-Etherton commented: “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 thinking about substituting almonds for chocolate, Kris-Etherton recommends caution. The study suggests that the consumption of dark chocolate and cocoa alone doesn’t notably affect cardiovascular health.
“Chocolate doesn’t increase cholesterol levels, but it doesn’t decrease cholesterol levels either,” she stated.
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However, cocoa beans are believed to provide their own health benefits through flavanols, a type of plant compound with antioxidant properties.
Past research has linked flavanols with cardiovascular benefits, such as enhancing blood vessel function and reducing blood pressure.
To lower your cholesterol levels, the NHS advises:
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Reducing fatty food consumption
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Increasing intake of fruits, vegetables, oily fish, nuts and seeds, olive oil, and wholegrain food
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Engaging in more physical activity
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Moderating alcohol intake