Is Chocolate Bad for Your Heart? Myths and Facts Based on Science

Chocolate, especially dark chocolate , is often associated with cardiovascular benefits , but its impact depends on the type, quantity and quality . In this article, we reveal what science says on the subject, based on studies carried out.

1. Benefits of Dark Chocolate for the Heart

Studies suggest that chocolate with 70% or more cocoa can be an ally for cardiovascular health, thanks to the flavonoids, antioxidants present in cocoa:

• Improves endothelial function : Flavonoids help dilate blood vessels, reducing blood pressure (study published in the Journal of the American Heart Association , 2017).
• Lowers LDL cholesterol : Moderate consumption is associated with lower "bad cholesterol" ( European Journal of Clinical Nutrition meta-analysis, 2020).
• Reduces the risk of heart disease : A review of 14 studies in the journal Heart (2015) showed that chocolate consumption reduces the risk of cardiovascular problems by 11% .

2. Risks: When Chocolate Can Be Harmful

The problem lies in the excess and low quality of the product:

• Sugar and saturated fat : Milk, white and chocolate with additives are high in sugar and fat, contributing to obesity, diabetes and inflammation.
• Calories : A 100g bar of milk chocolate has ~535 kcal , and can lead to weight gain if consumed in excess.
• Caffeine : Dark chocolate contains small amounts, which may affect people who are sensitive or have arrhythmias.

3. What Type and Quantity Are Safe?

• Dark chocolate (70-85% cocoa) : Up to 20-30g per day (1 to 2 squares) is considered safe and beneficial.
• Exceptions : People with diabetes, obesity or allergies should consult a doctor.

4. Conclusion: Balance is Key

Dark chocolate , in moderation, can be part of a heart-healthy diet. Low-cocoa, high-sugar versions should be avoided. To enjoy the benefits:

• Prioritize brands with simple ingredients (cocoa, cocoa butter, minimal sugar). See some examples by clicking here.
• Combine with habits such as physical exercise and a balanced diet.