The tasty ingredient that can slash blood pressure and cholesterol - and protect heart

Our diet plays a huge role in our health and wellbeing. So much so that certain foods are known to raise our risk for certain conditions, while others can lower it.

When it comes to foods that are healthiest for us we tend to think of fruits and vegetables as prime examples. But new research has shown that a tasty ingredient, found in many “treat” foods could hold the key to a healthy heart.

More specifically, cocoa - a key component of chocolate - was discovered to have cholesterol and blood pressure-lowering properties. A new meta-study, which was published in Nutrients journal, analysed 31 randomised, controlled trials that tracked a number of risk factors for cardiovascular disease.

All together these trials involved 1,986 participants. They were split into groups depending on how much cocoa they consumed.

In one group, 1,110 participants consumed either cocoa extract or dark chocolate with a 70 percent or higher cocoa content for at least four weeks. Whereas control group involved 876 participants who consumed a placebo or white or milk chocolate containing less than 70 percent cocoa.

The majority of participants had one or more existing health conditions including high blood pressure, type 2 diabetes and high cholesterol. These all were areas that saw improvements among the participants eating high cocoa content.

Study authors reported an average reduction in total cholesterol of 8.35 mg/dL, fasting blood glucose of 4.91 mg/dL, systolic blood pressure of 2.52 mmHg and diastolic blood pressure of 1.58 mmHg. They said: “The consumption of cocoa showed protective effects on major cardiometabolic risk markers that have a clinical impact in terms of cardiovascular risk reduction.”

The study summarised: “We conclude that the consumption of cocoa as a dietary supplement in cocoa extract capsules or dark-chocolate products has a protective effect on most cardiometabolic risk markers evaluated in this analysis, including total cholesterol, low-density lipoprotein, fasting blood glucose, systolic blood pressure, and diastolic blood pressure.”

But the trials showed no change in total body weight or body mass index among other health markers.

“Thus, we recommend the consumption of cocoa rich in polyphenols as a cardioprotective approach,” the study authors added. “Long-term, multicenter well-designed randomised controlled tests are needed to confirm or refute our findings. In addition, the positive effects of cocoa should be demonstrated not only in surrogate outcomes but also in clinical trials assessing cardiovascular events in populations in primary and secondary prevention.

“Nevertheless, considering our results, we suggest that the consumption of polyphenol-rich cocoa could be part of a strategy aimed at promoting cardiovascular health.”

An expert who was not involved in the study, explained more about the link between cocoa and heart health. Speaking to Medical News Today, cardiology dietitian Michelle Routhenstein, said: “Cocoa is a good source of catechins and other polyphenolic compounds like flavanols known for their antioxidant and anti-inflammatory properties, which can support cardiovascular health.”

Other foods known to support heart health include:

• Fatty fish

• Olive oil

• Nuts

• Berries

• Beans

• Green leafy vegetables

• Whole grains.

It is important to note that while eating cocoa has some health benefits, chocolate is high in sugar and calories and should be eaten in moderation.