Enjoying a chocolate treat occasionally could provide unexpected health benefits, as a recent study suggests it may help in lowering “bad” cholesterol levels. According to research published in the Journal of the American Heart Association, consuming dark chocolate in combination with almonds can reduce cholesterol levels in as little as four weeks.
The study highlights that this particular pairing effectively targets low-density lipoprotein cholesterol (LDL), commonly known as “bad” cholesterol. While the human body requires a certain amount of cholesterol for optimal functioning, an excess of LDL can lead to clogged arteries and an increased risk of heart complications.
Study Details and Methodology
The research was a collaborative effort led by Pennsylvania State University and Tufts University in Boston, involving 48 participants who were overweight or obese, aged between 30 to 70 years. The study aimed to explore the effects of dark chocolate, cocoa, and almonds on coronary heart disease risk factors, a leading cause of mortality worldwide.
Conducted over several four-week dietary phases, the study initially required participants to avoid consuming any of the foods under investigation. In the subsequent phase, participants added daily portions of 42.5 grams of almonds to their regular diet. During the penultimate phase, subjects consumed 43 grams of dark chocolate coupled with 18 grams of cocoa powder. The final trial incorporated a blend of all three snack varieties.
Key Findings and Health Implications
The research unveiled that consuming almonds alone reduced LDL cholesterol by 7%, a similar effect observed when almonds were paired with dark chocolate. Moreover, the study suggested that incorporating these chocolaty delights into a typical American diet, without increasing overall calorie intake, “may reduce the risk of coronary heart disease.”
Our results demonstrate that consumption of almonds alone or combined with dark chocolate under controlled‐feeding conditions improves lipid profiles.
However, moderation is crucial due to the calorie-dense nature of these foods. Lead researcher Penny Kris-Etherton emphasized, “It’s important to put this into context. The message is not that people should go out and eat a lot of chocolate and almonds to lower their low-density lipoprotein.”
Expert Opinions and Broader Context
Kris-Etherton further explained that while dark chocolate and cocoa alone do not significantly impact heart health, cocoa beans are valued for their flavanols—plant-derived antioxidants. Previous studies have linked these flavanols with cardiovascular benefits, such as improved blood vessel flexibility and reduced blood pressure.
For individuals aiming to lower cholesterol, the NHS recommends various strategies: reducing high-fat foods, increasing intake of fruits, vegetables, nuts, seeds, oily fish, olive oil, and whole grains, engaging in more physical activity, quitting smoking, and reducing alcohol consumption. If concerned about cholesterol levels, consulting a doctor is advisable.
This development follows a growing interest in functional foods that offer health benefits beyond basic nutrition. As research continues to evolve, the potential for everyday snacks to contribute to heart health remains an intriguing area for further exploration.
