Treat Your Heart to Dark Chocolate

As a dietitian, I often have people tell me they avoid chocolate and other sweets. With Valentine’s Day just around the corner, the first food that comes to mind for me is chocolate. While not all chocolates are created equally, the cocoa particles bring numerous nutrients to the table. When picking chocolate with the purpose of finding a healthier sweet treat, there are a few things to keep in mind.

Dark chocolate is considered to be chocolate that contains at least 50% cocoa. In comparison, less than 50% cocoa is considered milk chocolate. The higher the percentage listed on the wrapper, the more cocoa it contains. A higher percentage of dark chocolate is also lower in added sugar and fat than other chocolate options. On the other hand, white chocolate is not technically chocolate, contains no cocoa solids, and is higher in added sugars and fats. White chocolate is simply cocoa butter mixed with sugar and vanilla.

Dark chocolate is rich in antioxidants. Flavanols are one of these antioxidants and can help fight damage on the cellular level. Another of the health benefits of flavanols is lowing blood pressure. This happens because of an increase in nitric oxide levels in your blood that helps improve blood flow. Polyphenols are another antioxidant found in chocolate that has been found to lower the stress hormone called cortisol. Lower levels of stress hormones can help maintain a better mood.

Dark chocolate is nutrient dense. It is loaded with minerals and even soluble fiber. Some of the minerals found in chocolate include iron, magnesium, zinc, copper, potassium, selenium, and phosphorus. Dark chocolate contains heart-healthy fat, oleic acid. Dark chocolate also naturally contains a small amount of dark chocolate.

Dark chocolate is a healthier alternative to many other sweets because of its nutritional properties. Due to its comforting and filling properties, it can be a good dessert. Eating a piece of chocolate after a meal can help signal to your brain that the meal is over.

Dark chocolate can be an acquired taste. It’s a bit bitter with a robust flavor. If you want to increase the health benefits you gain from chocolate, starting with 50% dark chocolate is recommended, and working towards higher percentages of cocoa over time. Jumping straight to 85% cocoa likely will not work for a milk chocolate fan.

This year for Valentine’s Day, try dipping strawberries, oranges, or other fruits in dark chocolate or picking dark chocolate assorted chocolates over the milk chocolate ones. Valentine’s Day may be one of my favorite times to keep chocolate in the house; dark chocolate can be a nutritious snack year-round. You can opt for dark chocolate chips in cookies or pair a piece of chocolate with some nuts for a snack. Of course, even dark chocolate should be consumed in moderation, but if you are looking for a sweet treat packed with nutrients, a piece of dark chocolate may be the snack you need.