Best Dark Chocolate For Keeping Your Blood Pressure Down

If you're like 90% of the people in the United States, you might consider chocolate to be your favorite kind of candy. You also might be like the 47% of people who are buying betwen $5-$10 of chocolate from the store a few times a month.

Whether you're a plain chocolate bar kind of person or like all the mix-ins, this candy is clearly a fan favorite.

Unfortunately, even though chocolate tastes so good, it can be bad for you. Milk chocolate is high in calories, sugar, and fat, which can contribute to weight gain, along with risks of heart disease and diabetes.

But it's not all bad news! While milk chocolate might be unhealthy, dark chocolate has been shown to provide multiple health benefits.

Milk Chocolate vs. Dark Chocolate

Choosing between dark and milk chocolate can be a delicious dilemma. While they share the rich heritage of the cacao bean, they each offer their own flavors and ingredients.

Both dark and milk chocolate share a common ancestor: the cacao plant. The seeds of this tropical tree are fermented, dried, and roasted to create cocoa beans – the foundation of chocolate. These beans are then ground into cocoa mass, a thick paste containing cocoa butter, which is the fat, and cocoa solids, which is the non-fat parts.

The key difference between dark and milk chocolate lies in the amount of cocoa solids they contain.

Dark chocolate contains a higher percentage of cocoa solids, typically ranging from 50% to 90%. This create a more intense, bittersweet flavor.

Milk chocolate, on the other hand, features a lower cocoa solids content, between 10% to 50%, resulting in a sweeter and milder taste.

Another distinguishing factor is the milk content.

As the name suggests, milk chocolate incorporates milk. This can be in the form of liquid milk, milk fat, or even milk powder, with a minimum of 12% milk solids required for the "milk chocolate" label.

In contrast, dark chocolate relies solely on cocoa butter for its smooth texture. Cocoa butter is derived from the cocoa bean itself and adds richness without the sweetness of milk.

Sugar plays a crucial role in shaping the taste of both chocolates.

Milk chocolate generally has a higher sugar content compared to dark. On average, milk chocolate contains 45-60 grams of sugar per 100 grams. This extra sweetness helps balance the bitterness of the lower cocoa solids content.

Dark chocolate uses less sugar, allowing the natural bitterness of the cocoa to shine through. On average, a dark chocolate candy bar contains around 15-25 grams of sugar per 100 grams.

Can Dark Chocolate Lower Blood Pressure?

For centuries, chocolate has been loved for its decadent taste and mood-boosting properties.

But recent research suggests that dark chocolate might offer a surprising health benefit: lowering blood pressure.

This exciting possibility stems from the presence of flavanols, a type of antioxidant found in cocoa beans.

Several studies have explored the connection between flavanols and blood pressure. A 2017 review published in Current Nutrition Reports analyzed the results of 20 studies on cocoa consumption and blood pressure.

The researchers found that consuming flavanol-rich cocoa products led to modest but statistically significant reductions in both systolic and diastolic blood pressure.

Interestingly, the studies that showed the greatest reductions involved participants with pre-hypertension or mild hypertension, suggesting that dark chocolate might be most effective for those on the cusp of developing high blood pressure.

The mechanism behind this potential benefit likely lies in flavanols' ability to improve nitric oxide production in the body. Nitric oxide is a molecule that helps relax blood vessel walls, leading to better blood flow and potentially reducing blood pressure.

Other studies delve into this process, highlighting how flavanol-rich cocoa can improve endothelial function - the health of the inner lining of blood vessels - and potentially lower blood pressure.

It's important to note that the research on dark chocolate and blood pressure is ongoing, and more studies are needed to fully understand the long-term effects and optimal dosage.

Additionally, not all dark chocolate is created equal. The flavanol content can vary depending on the processing methods and cocoa bean origin. Dark chocolate with a higher cocoa percentage, 70% or above, tends to be richer in flavanols.

How Much is Too Much?

Dark chocolate's potential health benefits, particularly its link to lower blood pressure, have many of us ready to pig out on some candy.

But when it comes to reaping these rewards, the question remains: how much dark chocolate is truly "healthy"?

Unfortunately, there's no one-size-fits-all answer. Several factors influence the ideal daily intake, and moderation remains the golden rule.

First, look at the cocoa content of the chocolate you're buying. The magic lies in the flavanols, concentrated in the cocoa solids.

Generally, dark chocolate with a 70% or higher cocoa content contains a richer flavanol content. Studies suggest that consuming flavanol-rich cocoa products can lead to modest blood pressure reductions. However, research by the American Heart Association points out that the amount of flavanols can vary depending on processing methods and cocoa bean origin.

Second, portion size is crucial. While a few studies have explored the effects of consuming cocoa, the optimal daily dose for health benefits is undetermined. What we do know is that an excessive amount can negate the potential benefits.

Aim for around 30 grams to enjoy the flavanols without exceeding recommended calorie intake.

Your individual health also play a role. Talk to your doctor before incorporating dark chocolate into your diet, especially if you have underlying health conditions like diabetes or are taking medications.

For anyone watching their weight, dark chocolate, while less sugary than milk chocolate, still contains calories.

Best Dark Chocolate Bars For Your Health

Since not all dark chocolate is created equal, you might be wondering what is the best dark chocolate to eat to stay healthy.

• Pascha 85 Percent Cacao Organic Vegan Dark Chocolate Bar: This bar contains a high cocoa content of 85% and caters to vegans with its dairy-free and nut-free formulation. Reviews suggest a richness and boldness, ideal for those who crave an intense dark chocolate taste. However, some users report a slightly chalky texture and a bitterness that might require a more acquired taste.

• Theo Organic Salted Almond 70 Percent Dark Chocolate: This bar offers a balance of sweet and salty with 70% cocoa solids and organic roasted almonds. The addition of sea salt adds a sweet and salty contrast that enhances the chocolate's flavor. Reviews highlight its smooth texture and the crunchy almonds. However, for those seeking an intensely dark chocolate, the 70% cocoa content might not be strong enough.

• Mast Organic Sea Salt Chocolate Bar: This bar focuses on simple, organic dark chocolate with a touch of sea salt. The sea salt complements the chocolate's natural bitterness, creating a satisfying flavor. Reviews praise its organic ingredients and appreciate the subtle presence of sea salt. However, some users might find the lack of additional flavors or textures a bit underwhelming.

• Taza Chocolate 87 Percent Seriously Dark: True to its name, this bar packs a punch with 87% cocoa solids. Stone-ground processing gives it a unique texture, and the high cocoa content delivers a bold flavor. Reviews commend its intense chocolate taste and appreciate the use of minimally processed ingredients. However, the high cocoa percentage can be quite bitter for those new to dark chocolate or those preferring a more balanced sweetness.

• Divine Dark Chocolate Bar: This Fair Trade certified bar offers a range of cocoa percentages, catering to different preferences. The focus on ethically sourced ingredients and social responsibility resonates with some consumers. Reviews vary depending on the chosen cocoa percentage, but generally praise the smooth texture and fair trade ethos. However, some users might find the flavor profile less complex compared to other bars on this list. Check out their dark chocolate Advent calendar during the holidays.

• Hu Salty Dark Chocolate Bar: This bar prioritizes clean ingredients, using only organic, non-GMO ingredients and minimal sugar. The addition of sea salt adds a touch of complexity, and the high cocoa content - typically 70% or above - delivers a satisfying dark chocolate taste. Reviews highlight the use of simple, healthy ingredients and appreciate the crunch of the sea salt. However, the focus on minimal sugar might create a slightly bitter taste for those accustomed to sweeter dark chocolate bars.

• Raaka Best Sellers Trio: This sampler pack offers a taste of three different Raaka dark chocolate bars. Raaka uses stone-ground, single-origin beans, resulting in unique flavor nuances depending on the bean's origin. Reviews praise the variety offered in the trio and appreciate the focus on high-quality, single-origin beans. However, the price point might be higher compared to single-bar options.