Heart Health

by Paulette Avery RN, MSN

I bet you didn't know that chocolate is good for your heart. In fact, according to researchers, it is an excellent source of healthful nutrients. What great news that something most of us really enjoy is also good for us! Since February is American Heart Month, I'll give you the details on that research along with other information to help you take the best care of that organ so essential to life and to our overall good health.

Nurse researchers at the University of California, San Francisco, are among those studying the effects of chocolate on health. In their study, published in the June 2004 issue of the Journal of the American College of Nutrition, researchers Mary Engler, PhD, RN, and Marguerite Engler, PhD, RN, found that participants who ate small doses of flavonoid-rich dark chocolate daily over a period of two weeks had significantly improved arterial blood flow compared to those who ate chocolate with lower levels of flavonoids. Flavonoids are "a group of chemical compounds with antioxidant properties" and are derived from a variety of plant sources. The flavonoids in chocolate are called flavonols.

In other research done over the past five years, chocolate has been found to contain higher levels of flavonoids than any other food that has been tested so far. That means it contains more healthful nutrients than black or green tea, and more than blueberries or red wine, all of which contain high levels of flavonoids.

Previous research has indicated that only dark chocolate offers the healthful benefits while milk chocolate, preferred by many, is not as valuable nutritionally. However, more recently, scientists have found that the processing of the chocolate may be the determining factor in the level of flavonoid content. A company called Masterfoods USA, a division of Mars, has found methods to process chocolate that better preserve the flavonoids while maintaining the flavor more consumers enjoy. Look for chocolate products containing the Cocoapro trademark.

So how do these flavonoids actually help the health of your heart? The benefits come in several ways. One is to decrease the oxidation of LDL cholesterol, a harmful process that results in the accumulation of cholesterol in blood vessels. Additionally, flavonoids decrease the clumping of blood platelets, thus decreasing the risk of blood clots that can lead to heart attack and stroke. Thirdly, there is a lower incidence of inflammation in the blood vessels that can result in atherosclerosis.

So go ahead and dip into that delectable box of chocolates someone gives you for Valentine's Day, or enjoy a steaming cup of hot cocoa. Forget the guilt, and congratulate yourself on choosing a food that is really good for you! Just remember to indulge with moderation, and look for chocolate with at least 70 percent cocoa content.

After you enjoy the chocolate, go for a nice long walk, or engage in another form of exercise that you enjoy. Aim for 30 minutes of exercise at least three to four times a week. If you get additional exercise, good, but the greatest benefit comes from the first 20 to 30 minutes, according to Arthur Agatston, MD, author of the South Beach Diet. Work hard enough to sweat.

As I am sure you all know, smoking is bad for your heart so, if you are a smoker, do whatever you can to quit. If you don't smoke, remember that it is also important to limit the time you spend in a smoky environment. Second-hand smoke is harmful, too.

Finally, do things that make your heart sing. I believe feeling truly helpful to another person ordoing something that brings you great pleasure is probably as good for the health of your heart as any of the other things discussed in this column.

Have a very Happy Valentine's Day!

Paulette Avery is a registered nurse and a freelance writer who specializes in health issues.