Believe it or not, indulging in a morsel of dark chocolate every day can actually be good for you! The sweet treat contains tons of vitamins and minerals, and has been proven to boost mood, lower stroke risk, improve memory and cognition, and nourish the skin. And now, researchers say cacao could also aid those with high blood pressure.
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Research finds that eating chocolate can "considerably" lower blood pressure.
A new study published in the European Journal of Preventive Cardiology says "regular consumption" of cacao—the raw form of chocolate—can help lower blood pressure. In fact, cacao was found to "considerably reduce elevated blood pressure" in those with hypertension, a condition where blood pressure readings exceed 140/90 mmHg, per Mayo Clinic.
Researchers from the University of Surrey orchestrated a meta-analysis of 145 randomized controlled trials, involving a total of 5,205 participants. Across the board, they saw noticeable improvements in blood pressure readings when patients consumed flavan-3-ol-enriched foods on a regular basis. Significant progress was reported in those with elevated or high blood pressure.
"In some cases, the average blood pressure-lowering effects were comparable to those seen with some medications," the authors said in a news release.
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How do flavanols affect hypertension?
Flavan-3-ols (flavanols) are naturally occurring compounds with antioxidant, anticarcinogenic, cardio-preventive, antimicrobial, anti-viral, and neuro-protective properties, as evident in previous research. They naturally add bitterness, sourness, sweetness, aroma, and color to foods often used as herbal remedies. For example, tea contains flavan-3-ols, as do apples and grapes. But more notably, so does cocoa.
As for this new study, flavan-3-ols also showed remarkable endothelial benefits. The endothelium refers to "a single layer of cells" that line your arteries, veins, capillaries, and lymph capillaries, explains Cleveland Clinic. It supplies "space for your blood and tissues to interact," and it’s "vital to the functioning of all your organs and tissues."
Researchers say this discovery "occurred independently of blood pressure changes, suggesting a broader positive impact on the circulatory system." In other words, regular consumption of flavan-3-ols led to dual health advantages.
"The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes. Incorporating small amounts of commonly consumed foods like tea, apples, dark chocolate, or cocoa powder into a daily balanced diet could provide beneficial amounts of flavan-3-ols," said Christian Heiss, FESC, lead author and professor of cardiovascular medicine at the University of Surrey.
Although cacao is not currently used for cardiovascular prevention, incorporating more flavan-3-ol-rich foods into your diet "could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure," said Heiss.
Of course, always speak with your healthcare provider before making any dietary changes or if you're concerned about your blood pressure.
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Plant sterols in dark chocolate can also benefit your heart.
A previous study, published in The Journal of Nutrition, found that, in addition to dark chocolate's cocoa flavanols, its plant sterols also provide heart health benefits.
As Cleveland Clinic explains, plant sterols, also known as phytosterols, are natural compounds found in plants that have been shown to help lower cholesterol levels, thereby reducing the risk of heart attack and stroke. They're also found in fruits, vegetables, whole grains, and nuts.
To this point, the study compared people who ate one bar of dark chocolate with flavanols and plant sterols two times per day for four weeks to those who ate dark chocolate without plant sterols. They found that the former group had lowered cholesterol and blood pressure.
