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What is the best dark chocolate to lower blood pressure?

bittersweet dark chocolate The best type of chocolate for high blood pressure management is bittersweet dark chocolate that is rich in cocoa solids. Any chocolate that has 50 to 90% cocoa solids is called dark chocolate.

phablecare.com - 4 Reasons You Should Eat Dark Chocolate for Blood Pressure Control
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Having hypertension as a food-lover can sometimes be hard. The list of foods to avoid may seem endless. But if you love chocolate, we have good news for you! Several studies conducted over the years have found that chocolate and blood pressure control go hand in hand. Find out how much, when, and what type of chocolate to eat to control your blood pressure.

Contents:

Chocolate: Nutritional Profile

What Type of Chocolate is Good for High Blood Pressure?

What are the Benefits of Dark Chocolate for Blood Pressure Control?

How Much Dark Chocolate Should You Eat to Lower Blood Pressure?

What is the Best Time to Eat Dark Chocolate for High BP?

What is the Best Way to Incorporate Chocolate Into Your Diet?

Are There Any Risks of Overconsuming Chocolate?

What are the Other Health Benefits of Chocolate?

FAQs

Chocolate: Nutritional Profile

Dark chocolate is made from the fruit of Theobroma cacao (cacao trees). The fruit contains beans that are fermented and roasted in order to make chocolate. Dark chocolate is an excellent source of antioxidants known as flavonoids, fiber, carbohydrates, fats, potassium, iron, magnesium, copper, zinc, selenium, vitamin K, vitamin A, and other micronutrients. The following is the nutritional profile for 100 g of dark chocolate (based on the concentration of cocoa solids) and milk chocolate, according to the United States Department of Agriculture (USDA). Nutrient Dark Chocolate, 70 to 85% cocoa Dark Chocolate, 60 to 69% cocoa Milk Chocolate, <50% cocoa Energy 598 kcal 579 kcal 535 kcal Water 1.37 g 1.25 g 1.5 g Protein 7.79 g 6.12 g 7.65 g Fiber 10.9 g 8 g 3.4 g Total Lipids (fat) Saturated

Monounsaturated

Polyunsaturated

Trans 42.6 g 24.5 g 12.8 g 1.26 g 0.03 g 38.3 g 22 g 11.5 g 1.22 g 0.079 g 29.7 g 18.5 g 7.19 g 1.38 g 0 g Carbohydrates 45.9 g 52.4 g 59.4 g Sugars 24 g 36.7 g 51.5 g Calcium 73 mg 62 mg 189 mg Iron 11.9 mg 6.32 mg 2.35 mg Magnesium 228 mg 176 mg 63 mg Phosphorus 308 mg 260 mg 208 mg Potassium 715 mg 567 mg 372 mg Sodium 20 mg 10 mg 79 mg Zinc 3.31 mg 2.65 mg 2.3 mg Copper 1.77 mg 1.25 mg 0.491 mg Manganese 1.95 mg 1.32 mg 0.471 mg Selenium 6.8 µg 8.4 µg 4.5 µg Theobromine 802 mg 632 mg 205 mg Caffeine 80 mg 86 mg 20 mg

What Type of Chocolate is Good for High Blood Pressure?

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The best type of chocolate for high blood pressure management is bittersweet dark chocolate that is rich in cocoa solids. Any chocolate that has 50 to 90% cocoa solids is called dark chocolate. Cocoa solids are the parts of the cocoa beans that remain after the fats (cocoa butter) are extracted. These cocoa solids are rich in flavonoids like catechin, epicatechin, quercetin, etc., which are thought to have blood pressure-lowering properties. The cocoa solids also give the chocolate a bitter flavor. Thus, eating bitter dark chocolate with at least 75% cocoa solids can help lower your blood pressure.

What are the Benefits of Dark Chocolate for Blood Pressure Control?

Reduces endothelial cell damage

Dark chocolate is thought to have 4 times the amount of flavonoids present in tea. Flavonoids have antioxidant and anti-inflammatory properties that can prevent damage caused to the endothelial cells in the inner linings of your blood vessels. Damaged endothelial cells and chronic inflammation are usually seen in the starting stages of hypertension and can lead to clogged and narrowed arteries.

Relaxes blood vessels

Dark chocolate also helps increase the levels of nitric oxide in your body. Nitric oxide widens your arteries by causing the smooth muscle around your blood vessels to relax, which lowers your blood pressure levels.

Reduces bad cholesterol levels

Some studies have found that consuming dark chocolate regularly can also help lower low-density lipoprotein (LDL or ‘bad’) cholesterol levels while improving high-density lipoprotein (HDL or ‘good’) cholesterol levels. This prevents plaque (fatty deposits in the artery walls) formation and narrowing of arteries, thus reducing your risk of cardiovascular disease.

High potassium content

Dark chocolate is also high in potassium, which can help excrete excess sodium from your body. When your body has excess sodium, it retains water to maintain electrolyte balance. When too much water is retained in your body, it can add pressure to your artery walls, resulting in high blood pressure. Dietary potassium stabilizes your blood pressure by excreting excess sodium and water through urine.

How Much Dark Chocolate Should You Eat to Lower Blood Pressure?

You may be wondering, if dark chocolate is good for high BP, why is it not recommended more by doctors and cardiologists? This is because most of the beneficial flavonoids in chocolate are lost over the course of manufacturing. Though some studies indicate that eating about 30 g of dark chocolate a day can help lower your blood pressure, other research states that at least 100 g of dark chocolate is required to make any difference in your blood pressure.

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Most commercial chocolate bars are high in sugar and fats, which can adversely affect your blood pressure and heart health. So, it is advisable to limit your daily consumption of dark chocolate to 30 g (with >75% of cocoa solids).

What is the Best Time to Eat Dark Chocolate for High BP?

There is no fixed time for when dark chocolate has to be eaten. You can enjoy some dark chocolate as a dessert or as a snack between meals.

What is the Best Way to Incorporate Chocolate Into Your Diet?

You can chop up and add some dark chocolate to hot oatmeal or cereal for flavor. You can drink some hot chocolate (without sugar) by adding cocoa powder to low-fat milk. You can blend in chocolate to your favorite smoothie made of blood pressure-lowering fruits like berries, bananas, avocados, etc. You can make a healthy chocolate syrup or drizzle by melting a bar of dark chocolate or cocoa powder in hot water. This drizzle can be added to fruit salads, sandwiches, milk, popcorn, etc. Make sure to consume dark chocolate that does not have too much sugar or added caffeine as they can cause your blood pressure to rise.

Are There Any Risks of Overconsuming Chocolate?

Dark chocolate often contains high levels of theobromine and caffeine. Excessive consumption of theobromine and caffeine can cause headaches, loss of appetite, restlessness, reduced quality of sleep, etc. Eating too much chocolate can cause weight gain as most chocolate is rich in saturated fats. Overconsuming chocolate can destabilize your blood sugar levels due to the high amounts of added sugar in most chocolate bars.

What are the Other Health Benefits of Chocolate?

phablecare.com - 4 Reasons You Should Eat Dark Chocolate for Blood Pressure Control
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