New pooled analysis results on cardiovascular health effects.
Brazilian scientists report that a cup of cocoa or a bit of dark chocolate a day may have beneficial effects on important risk factors for cardiovascular disease.
In a pooled analysis (meta-analysis), they concluded that both forms contained cocoa. refers to improvements:
- In total and bad (LDL) cholesterol
- In blood pressure
- Blood glucose (sugar) levels
All are strong risk factors for cardiovascular disease at higher than normal levels.
instead ofcocoa does not affect other cardiovascular risk factors, such as body weight, Body Mass Index (BMI), waist circumference, triglycerides.
A meta-analysis was conducted in 31 previous clinical studies takes into account the factors mentioned above. 1986 volunteers aged 18 and over participated in them.
Of these, 1,100 consumed cocoa extract or dark chocolate containing at least 70% cocoa solids daily for at least four weeks. As cocoa solids increase in chocolate other ingredients are reduced.
The remaining 876 people consumed milk chocolate with an inactive ingredient (dummy extract) or minimal cocoa.
In 13 of the studies, the participants were healthy, and in the rest, they already had type 2 diabetes, prehypertension or hypertension, dyslipidemia, etc. they faced such problems. The amount of cocoa participants ingested varied from a few to 50 grams per day (e.g., from dark chocolate).
findings
New research Published in the medical journal Nutrients. The researchers found that daily consumption of dark chocolate or extract was associated with an average reduction in:
- 8.35 mg/dL in total cholesterol
- 9.47 mg/dL in LDL cholesterol
- 4.91 mg/dL in fasting blood glucose (sugar) (that is, in the morning, when someone is fasting)
- 2.52 mmHg reduction in systolic blood pressure (a large number in the measurement)
- 1.58 mmHg in diastolic blood pressure (small number in size)
The reductions in blood pressure are small, but still have health benefits, according to the researchers.
As scientists from the University of São Paulo and other research centers write, cocoa is rich in nutrients such as catechins and other polyphenols. These ingredients are known for their antioxidant and anti-inflammatory properties that benefit cardiovascular health.
It appears that its systematic consumption is “an interesting strategy for reducing the incidence of cardiovascular events”, they emphasize. However, it is best to consume it in the context of a healthy diet, which will enhance its effects.
As for the amount we need, a few squares of dark chocolate or a cup of chocolate a day is enough