Eating dark chocolate may help lower blood pressure, say heart experts

Dr. Elizabeth Klodas, a cardiologist, says that food can be an effective way to counter blood pressure, with tea and banana being good supplements for medicines. The strength of the blood vessels is bolstered by fiber, omega-3, and antioxidants, with doctors saying that it avoids inflammation in vessels.

However, processed foods and packed items with high sodium content can tamper with vessels’ health, says Dr. Klodas, according to reports. Dark chocolate has heart-friendly antioxidants, but it can also include sugar, fat, and even heavy metals, which makes it a mixed food choice, as per the report by Prevention.

Dark chocolate and blood pressure

Dark chocolate may lower blood pressure to some extent, especially when eaten in moderation, says Dr. Klodas. The reason is flavonoids, which are antioxidants in cocoa. They help blood vessels produce nitric oxide, which relaxes them, lowers pressure, and improves blood flow to the brain and heart.


Studies show mixed but promising results. A 2020 study found that 85% dark chocolate reduced blood pressure spikes in women under stress, but at rest it raised systolic blood pressure. Another larger study linked dark chocolate to lower hypertension risk, according to the report by Prevention.

Though coming with its set of benefits, dark chocolate could loose its effectiveness if it’s quantity is not mitigated—with the fats and calories present in it. Michelle Routhenstein, a diet expert warns against potential availability of lead in some brands, reports said.

Also, cocoa can be an allergic food item for some, and the caffeine and theobromine present in it can also lead to bad sleep, or reflux along with sleep deprivation.

How to eat dark chocolate for heart health

At least 70% cacao, an amount not exceeding 28 grams and supplemented by a balanced diet is the right way to go about dark chocolate, experts say. Experts also stress that blood pressure management should include more than chocolate.

Potassium, magnesium, and calcium are some of the minerals which are essential for calming and soothing blood vessel operation, reports said. Also, sodium can be a major factor in maintaining heart health, with recommended daily sodium consumption recommended at no more than 2,300 milligrams for adults. However, for patients already going through hypertension the bar is even tighter, with only 1,500 milligrams advisable.

Dilation of blood vessel is also aided by good bacteria in the gut, with reports saying that diet plays a critical role in it. For plunged inflammation, and enhanced circulation of blood in the body, fibre rich food with loads of plant-based and fermented comestibles are a must—all abundant sources of good bacteria.

According to reports, experts like Dr. Klodas say that nothing tampers blood pressure like a good jolt of physical exhaustion, with exercise playing a crucial role in stress reduction and smooth cardiac functioning. Limiting alcohol, cutting caffeine, and quitting smoking are all important steps because every factor affects blood pressure, as per the reports.

Getting good sleep is also vital. Dr. Klodas says if you snore or feel tired during the day, screening for sleep apnea can help, since treating it may fix high blood pressure. The conclusion is that dark chocolate with 70% cacao or higher may slightly lower blood pressure when eaten in moderation. It should be seen as one small tool in an overall healthy lifestyle for protecting heart health, as stated by Prevention.

FAQs

Q1. Is dark chocolate good for blood pressure?
Yes, dark chocolate with at least 70% cacao may slightly lower blood pressure when eaten in small amounts daily.

Q2. How much dark chocolate should I eat for heart health?
Experts suggest about one ounce (28 grams) of 70% dark chocolate per day as part of a balanced diet.