Just one small square of chocolate a day can lower your blood pressure and reduce your risk of heart disease, says a new study published online today in the European Heart Journal.
The authors of the study believe that flavanols in cocoa may be the reason why chocolate seems to be good for people's blood pressure and heart health; and since there is more cocoa in dark chocolate, dark chocolate may have a greater effect.
The study followed 19,357 people, aged between 35 and 65, for at least ten years and found that those who ate the most amount of chocolate – an average of 7.5 grams a day – had lower blood pressure and a 39% lower risk of having a heart attack or stroke compared to those who ate the least amount of chocolate – an average of 1.7 grams a day. The difference between the two groups amounts to six grams of chocolate: the equivalent of less than one small square of a 100g bar.
The researchers warn, however, that people should not increase their overall intake of calories or reduce their consumption of healthy foods, and only replace other energy dense snacks with chocolate.
The people in the study were participants in the Potsdam arm of the European Prospective Investigation into Cancer (EPIC). They received medical checks, including blood pressure, height and weight measurements at the start of the study between 1994-1998, and they also answered questions about their diet, lifestyle and health.
Participants were asked how frequently they ate a 50g bar of chocolate, and they could say whether they ate half a bar, or one, two or three bars. They were not asked about whether the chocolate was white, milk or dark chocolate; however, the researchers asked a sub-set of 1,568 participants to recall their chocolate intake over a 24-hour period and to indicate which type of chocolate they ate. This gave an indication of the proportions that might be expected in the whole study. In this sub-set, 57% ate milk chocolate, 24% dark chocolate and 2% white chocolate.
In follow-up questionnaires, sent out every two or three years until December 2006, the study participants were asked whether they had had a heart attack or stroke, information which was subsequently verified by medical records from general physicians or hospitals. Death certificates from those who had died were also used to identify heart attacks and strokes.
The researchers allocated the participants to four groups (quartiles) according to their level of chocolate consumption. Those in the top quartile, eating around 7.5g of chocolate a day, had blood pressure that was about 1mm Hg (systolic) and 0.9mm Hg (diastolic) lower than those in the bottom quartile.
"Our hypothesis was that because chocolate appears to have a pronounced effect on blood pressure, therefore chocolate consumption would lower the risk of strokes and heart attacks, with a stronger effect being seen for stroke," explained Dr Buijsse, a nutritional epidemiologist at the German Institute of Human Nutrition.
During the eight years there were 166 heart attacks (24 fatal) and 136 strokes (12 fatal); people in the top quartile had a 27% reduced risk of heart attacks and nearly half the risk (48%) of strokes, compared with those in the lowest quartile.
The researchers found lower blood pressure due to chocolate consumption at the start of the study explained 12% of the reduced risk of heart attacks and strokes, but even after taking this into account, those in the top quartile still had their risk reduced by a third (32%) compared to those in the bottom quartile over the duration of the study.
"Flavanols appear to be the substances in cocoa that are responsible for improving the bioavailability of nitric oxide from the cells that line the inner wall of blood vessels – vascular endothelial cells," said Dr Buijsse. "Nitric oxide is a gas that, once released, causes the smooth muscle cells of the blood vessels to relax and widen; this may contribute to lower blood pressure. Nitric oxide also improves platelet function, making the blood less sticky, and makes the vascular endothelium less attractive for white blood cells to attach and stick around."
Citation: Buijsse et al., 'Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults', European Heart Journal, March 2010; doi: 10.1093/eurheartj/ehq068
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