Flavonoid and LDL Review - Does Dark Chocolate Help?
Flavonoids have received a lot of attention in the past several years and have been proven to have positive effects upon the health of individuals that consume them as we will review. Flavonoids or bioflavonoids (popular term in the media) are naturally occuring in fruits, vegetables, teas, red wine and probably your favorite - dark chocolate. There have not been any indications as to the recommended amount of flavonoids you should intake daily, but further studies should provide a solid recommendation in the future.
The main cause of flavonoids positive effects on health are its antioxidative properties, specifically its additive effects on the endogenous scavenging compounds.
Flavonoide and Atherosclerosis
Because flavonoids have antioxidative properties, they have a positive impact on the vascular system. These antioxidants fight the oxygen radicals that can oxidize LDL. This action that protects LDL particles suggests that flavonoids work as a preventative against atherosclerosis.
There have been multiple studies stating that flavonoid intakes are protective against coronary heart disease. These same studies have linked flavonoids with lower total cholesterol and even reduced risk of dementia. [1]
Dark Chocolate and Heart Disease
In order to make the best heart-healthy decision for you when choosing chocolate, several factors need to be considered. First, it is important to understand that not all chocolates are good for your heart. The darker the chocolate is, the more flavonoids it contains. You also want to avoid milk chocolates because they have less flavonoids already and the milk inside blocks the absorption of flavonoids which causes you to lose even more during digestion.
Now that we have discussed which type of chocolate you should eat, let's discuss two characteristics you should be looking for in the dark chocolate you purchase. First, you should look at the cocoa content and find a brand that has at least 70% cocoa. Second, you want to look at the fat content - specifically the type of fat. Avoid brands that have milk fat, coconut oil, or palm oil. Instead, pick brands made from cocoa butter because it has the least effect upon your cholesterol levels.
Many people have the erroneous belief that dark chocolate will instantly make them happier and healthier because of what they have heard. While it is certainly true that dark chocolate does have bioflavonoids, it still has a lot of calories. In fact, one ounce contains around 150 calories. So, the key with dark chocolate is moderation because your weight could start to balloon and negate all the benefits of the flavonoids. In your moderation, enjoy the fact that dark chocolate is improving your health and your taste buds!
Sources: [1] http://www.ajcn.org/cgi/content/full/74/4/418...