Dark chocolate may help lower blood pressure slightly if eaten in moderate amounts every day.
Experts also told Prevention that diet in general plays a major role in heart health and blood pressure.
Blood pressure
Researchers believe that dark chocolate may contribute to slightly lower blood pressure, especially when consumed regularly and in moderation.
Flavonoids
Dark chocolate contains flavonoids, which are plant-based antioxidants. They may help blood vessels widen and improve blood flow.
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Better blood circulation
When blood vessels widen, blood can move more easily throughout the body and reach the brain and heart more efficiently.
Small improvements
A study published in Frontiers in Immunology found that diets rich in flavonoids may lead to small reductions in both systolic and diastolic blood pressure.
Dark chocolate versus milk chocolate
A 2020 study published in the Journal of the American College of Nutrition showed that women experienced a smaller increase in blood pressure during stress when eating dark chocolate instead of milk chocolate.
The results were not conclusive
However, the same study also showed that dark chocolate could increase systolic blood pressure when participants were at rest.
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High cocoa content
Experts recommend dark chocolate with at least 70 percent cocoa to obtain more flavonoids and less sugar.
Small portions
An appropriate amount is around 28 grams per day as part of a balanced diet.
Too much chocolate
Even dark chocolate contains calories, fat, and sugar, so consuming large amounts may counteract the benefits.
Caffeine and theobromine
Some people may experience heart palpitations or sleep problems because of natural compounds found in cocoa.
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May worsen reflux
Experts also mention that chocolate can worsen symptoms of reflux and heartburn in some individuals.
Heavy metals
Some dark chocolate products may contain lead and cadmium, which is why experts recommend choosing brands that undergo third-party testing.
Potassium, magnesium, and calcium
These nutrients help blood vessels function normally and may support healthy blood pressure.
Gut health
A healthy gut microbiome may help the body produce substances that allow blood vessels to relax.
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Moderation is essential
Experts stress that dark chocolate should only be a small part of an overall plan to maintain healthy blood pressure.
Sources: Prevention, Frontiers in Immunology, and Journal of the American College of Nutrition.
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