Chocolate, that irresistible delicacy that conquers palates, has been the subject of debate due to its impact on cardiovascular health. Is it really bad or good for cholesterol? The answer is not so simple. Let's delve deeper into the relationship between chocolate and cholesterol, demystifying beliefs and discovering its benefits.
Table of Contents
What is cholesterol?
Cholesterol, a natural fatty substance present in our bodies, performs important functions. However, high levels of LDL ("bad") cholesterol can increase the risk of cardiovascular disease.
Types of cholesterol
- LDL (bad): Builds up in the arteries, obstructing blood flow.
- HDL (good): Removes LDL cholesterol from the arteries and transports it to the liver for elimination.
- Triglycerides: A type of fat found in the blood; high levels can increase the risk of heart disease.
Is chocolate bad for cholesterol?
Not all chocolate is bad for cholesterol. According to the study conducted by the Public Health Research Institute at the University of Kuopio, moderate consumption of dark chocolate is associated with an increase in HDL (good) cholesterol levels without negatively impacting LDL (bad) levels. Furthermore, chocolate can improve LDL resistance to oxidative damage, which is positive for cardiovascular health. Therefore, making dark chocolate have a positive effect.
Another study that scientifically proves that moderate consumption of dark chocolate is the one carried out by the “ Journal of the American Heart Association ” which has also shown that the combination of dark chocolate with almonds positively alters the “bad” LDL. This synergy between the antioxidants in dark chocolate and the healthy fatty acids in almonds not only reduces it, but also transforms the LDL particles into less atherogenic forms, contributing to a decrease in the risk of coronary heart disease.
Components of dark chocolate and their effect on cholesterol
Flavonoids
Flavonoids, those powerful antioxidants in chocolate, are true heroes when it comes to taking care of our hearts. Not only can they reduce LDL oxidation, but they are also associated with increasing HDL, thus improving cardiovascular health and protecting us against heart disease.
Oleic acid
Known for its beneficial properties, oleic acid is a monounsaturated fatty acid present in chocolate that can be an ally in reducing LDL. In addition, this component of chocolate also has the potential to help improve HDL levels, strengthening our cardiovascular health in a delicious way.
Stearic acid
Stearic acid is a unique type of saturated fat found in chocolate that is surprisingly neutral in its effect on LDL. Not only does it not increase the “bad” LDL, but studies suggest it may help improve HDL or “good” levels, promoting a healthier balance in our lipid profile.
Palmitic acid
Palmitic acid, a saturated fatty acid found in chocolate, has been studied for its influence on lipid levels. While it may slightly raise LDL or "bad" cholesterol, its impact is moderate when consumed within the recommended amounts of chocolate, especially if you prefer dark chocolate with a lower content of this fatty acid.
|
Components |
Effect on LDL ("bad") |
Effect on HDL ("good") |
|
Palmitic Acid |
You can slightly raise |
Neutral |
|
Stearic Acid |
Neutral, does not increase |
It can help improve |
|
Oleic Acid |
Beneficial, can reduce |
It can help improve |
|
Flavonoids |
They can reduce LDL oxidation |
They increase HDL and improve cardiovascular health |
Recommendations for healthy consumption
It is recommended to consume around 30 grams of dark chocolate per day. This amount is equivalent to one ounce or two squares of dark chocolate.
It is recommended to choose dark chocolate with a high cocoa content (over 70%). Dark chocolate contains less sugar and fat than milk or white chocolate, and is rich in polyphenols and antioxidants that can be beneficial for health. It is recommended to consume dark chocolate in moderation, as part of a healthy and balanced diet. It is not advisable to consume dark chocolate every day.
The best chocolates to consume without worrying
If what you are looking for is to consume chocolate in your daily life without much concern, following the basic recommendations mentioned above, these are your chocolates.
All our dark chocolate bars are high in cocoa percentage, you can find from 63% cocoa to 99% cocoa
* It is important to note that the information provided here should not be considered a substitute for medical advice or diagnosis. Please consult a physician should you require further information.