From the Guidelines
Cocoa pills are not recommended for heart health due to insufficient evidence supporting their effectiveness in preventing or treating cardiovascular disease. The current evidence suggests that moderate consumption of dark chocolate, containing high amounts of cocoa flavanols, may have some benefits for heart health, such as reducing serum triglycerides and C-reactive protein, and increasing high-density lipoprotein 1. However, the optimal dose of chocolate consumption for cardiovascular benefits is still unclear, with studies suggesting a non-linear relationship between chocolate consumption and cardiovascular disease incidence 1.
Key points to consider:
- Dark chocolate contains more cocoa and bioactive substances than milk chocolate, which may be more beneficial for heart health 1
- The available evidence supports consuming up to 10 g per day of dark chocolate as part of a dietary approach to prevent atherosclerosis, as the beneficial effects outweigh the risk of weight gain and related harmful consequences on cardiovascular health 1
- Established heart health strategies, such as maintaining a heart-healthy diet, regular physical activity, not smoking, limiting alcohol, managing stress, and taking prescribed medications, remain far more important for preventing and treating cardiovascular disease than cocoa consumption 1
In terms of specific recommendations, consuming small amounts of high-quality dark chocolate (70% cocoa or higher) in moderation, about 1-2 squares daily, may provide some flavanol benefits without significant added sugar or calories. However, it is essential to prioritize proven heart health interventions over cocoa consumption for optimal cardiovascular benefits.
From the Research
Cocoa Pills for Heart Health
- The effects of cocoa on heart health have been studied in several research papers 2, 3.
- Cocoa contains biologically active substances such as flavonoids, theobromine, and magnesium that may affect human health 2.
- Studies have shown that cocoa can improve endothelial function, blood pressure, and cholesterol level, which are biomarkers related to cardiovascular disease 2.
- Epicatechin, a component of cocoa, has been found to affect nitric oxide synthesis and breakdown, which can help to improve cardiovascular health 2.
- However, the calorie and sugar content of chocolate and its contribution to the total diet should be taken into account in intervention studies 2.
- A systematic review of the health effects of chocolate and cocoa found that low-to-moderate-quality evidence showed no significant difference between the effects of chocolate and control groups on parameters related to skin, blood pressure, lipid profile, cognitive function, anthropometry, blood glucose, and quality of life 3.
Comparison with Omega-3 Fatty Acids
- Omega-3 fatty acids have also been studied for their effects on cardiovascular health 4, 5, 6.
- While some studies have found that omega-3 fatty acids can reduce the risk of cardiovascular disease, others have found little or no effect 4, 6.
- A systematic review of omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease found that increasing LCn3 may slightly reduce coronary heart disease mortality and events, and reduces serum triglycerides 6.
- However, the effects of omega-3 fatty acids on cardiovascular health are still unclear and more research is needed to fully understand their benefits and risks 4, 6.