Part -2 The Impressive Health Benefits of Dark Chocolate Tutorials Step by Step
Step 4 - Dark Chocolate is Extremely High in Antioxidants:
A big benefit of dark chocolate is its antioxidant content. Antioxidants are produced by plants to protect their cells from damage or death. In humans they play a key role in reducing Reactive Oxygen Species (ROS), which are harmful substances produced from stress, environmental toxins, bad food or metabolic dysfunction. Over the long term, high levels of ROS can cause numerous health issues and lead to cancers.
One study conducted at Cornell University found the antioxidant concentration in hot cocoa is almost twice as strong as red wine. Cocoa’s concentrations were also 2 – 3 times stronger than that of green tea and 4 – 5 times stronger than that of black tea which are also known for their high antioxidant content.
The cocoa in Dark Chocolate is especially rich in polyphenols, which help to protect against ROS production and provide other health and cardiovascular benefits.
Step - 5 Reduces the Risk of Cardiovascular Disease and Cholesterol:
As you are probably aware cardiovascular disease is a primary killer in adults. The polyphenols in cocoa are beneficial and will help reduce the risk of cardiovascular disease for two reasons. Firstly, polyphenols will reduce the oxidation of low-density lipoproteins (LDL) which is the bad cholesterol. Oxidation of LDL is one of the main causes of coronary disease, such as heart attacks and strokes.
The second reason is polyphenols stop blood platelets from sticking and joining together. This joining process, called aggregation, leads to atherosclerosis which is hardening of the arteries. By stopping or reducing aggregation, polyphenols will reduce the risk of atherosclerosis which is a major cause of premature death. The consumption of small amounts (such as 2 squares) of dark chocolate has been proven to lower the risk of cardiovascular disease and will reduce blood pressure.
Research conducted at Harvard University analysed 21 studies with 2,575 participants. It was concluded that cocoa consumption is associated with decreased blood pressure, improved blood vessel health and improvement in cholesterol levels, among other benefits.
Step 6 - It Provides Blood Pressure Improvements:
A recent meta-analysis (review of studies) found that cocoa administration in 173 subjects during a 2 week period found a significant reduction in blood pressure: systolic and diastolic blood pressures were reduced by 4.7 mm Hg and 2.8 mm Hg, respectively.
These findings even rival the reduction that pharmaceutical drugs would provide.
Step - 7 Will Dark Chocolate Cause Weight Gain or Weight Loss?
Remember total calorie intake and calorie output, e.g. energy balance is the key factor in losing weight.
If you control calories then you can of course lose weight eating 2 – 3 squares of dark chocolate per day. In contrast, eating it on daily basis will not cause magic weight loss without a deficit.
One study in 49 healthy women showed no weight gain after daily consumption of 41 g of dark chocolate, 60 g almonds, or the almonds and chocolate together over a 6 week period.
Step 8 - How Much & What Type:
Now before you go and eat your bodyweight in dark chocolate it is important to remember it is calorie dense. For the most part, I would recommend about 2-3 squares per day, which is less than 50 grams or a normal sized chocolate bar.
When purchasing dark chocolate aim for a minimum 85% with as little added ingredients as possible. If one brand has 3 ingredients and the other has 20, always go for the lower ingredient product. Remember cocoa is the key health boosting nutrient so you can add organic cocoa powder to your protein shakes, desserts, smoothies or just mix it with warmed coconut or almond milk for a healthy hot chocolate.
You can also purchase 100% cocoa or cocoa nibs which can add taste and variety to healthy milkshakes, protein desserts or yogurt etc. To reap the benefits you should aim to consume 2 squares of dark chocolate several times per week or on a daily basis.
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