Good news chocoholics, it turns out that this tasty little treat is good for your heart.  According to an Italian study, dark chocolate has the potential to significantly reduce the inflammation that leads to cardiovascular disease.  

“Studies have shown that heart benefits from dark chocolate include increased blood flow, less platelet stickiness and clotting, and improved LDL (bad) cholesterol,” says Mary Engler, PhD, RN, and chocolate researcher from the University of California, San Francisco. 

Mary claims eating a small 1.6 ounce bar of dark chocolate every day is good for you after the longest clinical trial to date showed improvement in blood vessel function from consuming flavonoid-rich dark chocolate daily over an extended period of time.  What chocolate lover would argue with that science?

A Japanese study suggests that dark chocolate can improve blood flow to the heart muscle.  This is a very important finding since improvement in coronary blood flow lessens the risk of angina and heart attack, claims Yumi Shiina, PhD, of Chiba University in Chiba, Japan. 

The researchers measured an indicator that determines the ability of the coronary arteries to dilate and allow more blood flow to the heart muscle tissue.  After two weeks, coronary circulation significantly improved in participants who ate dark chocolate.  There was no change in participants who ate white chocolate. 

Dark chocolate retains a higher flavonoid content than milk chocolate with low flavonoids, or white chocolate, which does not contain flavonoids at all.  Flavonoids are antioxidants, and have been found to be responsible for chocolates heart health benefits.  When the body lacks adequate levels of antioxidants, free radical damage can result and lead to increased LDL-cholesterol (“bad” cholesterol) oxidation and plaque formation on arterial walls. 

Additional antioxidant capabilities from flavonoids also:

• Are believed to help reduce platelet aggregation
• May affect the relaxation capabilities of blood vessels
• May positively affect the balance of certain compounds that are thought to benefit the heart

There are factors to consider when consuming chocolate to help benefit the heart, as some forms of chocolate are more ideal over others.  For example, most commercial chocolates have been over processed via fermentation, alkalizing, and roasting, which reduces the flavonoid content. Therefore, the higher the cocoa content, the better.  It is also a good idea to skip sugar and fat laden dark chocolate products containing chewy caramel and marshmallows, as they are not considered heart-healthy options.  

John Hopkins Medicine states, “when choosing dark chocolates, opt for the more expensive ones, as they usually have higher levels of flavonoids. Specifically, buy bittersweet chocolate with at least 60 percent cocoa content.”

At this point in time there are no prescriptions for chocolate, but there are varying thoughts as to how much dark chocolate one may need to eat in order to gain heart protective benefits.  For example, two studies have shown that a 1.4 to 1.6 ounce dark chocolate bar with a high cocoa content daily has contributed to cardiovascular health. 

“Eating a little bit of chocolate or having a drink of hot cocoa as part of a regular diet is probably good for personal health, so long as people don’t eat too much of it, and too much of the kind with lots of butter and sugar,” says Diane Becker, M.P.H., Sc.D., a professor at The Johns Hopkins University School of Medicine and Bloomberg School of Public Health.  It is important to remember while a little dark chocolate is good, a lot is not better, as chocolate is still high in calories.  

When choosing a chocolate product find those with:

• Less calories
• Less Sugar
• Less butter fat
• More cocoa content

Chocolate addicts offer sweet heart lesson

Cocoa in Chocolate May Be Good for the Heart

Chocolate “Offenders” Teach Science A Sweet Lesson

Over the past 2 decades, there has been a dramatic increase in the scientific study and public interest in omega-3 fatty acids and the positive impact they may have on our health. These special omega-3 fatty acids have been shown to possess anti-inflammatory, anti-arrhythmic, and anti-thrombotic properties.Omega 3’s can be helpful for conditions such as arthritis by reducing stiffness, inflammation, and joint pain.  They can also help support a healthy cardiovascular system by thinning the blood, dilating blood vessels, and supporting healthy blood pressure.  

Read Our Article

Omega 3 and Omega 6 Fatty Acids: Balancing the Good Fats

Essential Fatty Acid Basics

Omega 3 fatty acids are considered “essential” because they cannot be manufactured within the body.  Therefore, they must be obtained from food sources, such as fish, plant, and nut oils.  We need them for our bodies to work normally. Because essential fatty acids (ALA, DHA, EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from food.

Symptoms of omega 3 fatty acid deficiency includes:

• Extreme tiredness
• Poor memory
• Dry skin
• Heart problems
• Mood swings
• Depression
• Poor circulation

Omega-3s have a number of reported health benefits. They can help reduce inflammation throughout the body — in the blood vessels, the joints, and elsewhere. Omega-3 supplements (EPA/DHA) also seem to thin the blood and aid cell function.

There are several types of omega-3 fatty acids. However, the two most crucial ones EPA and DHA — are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body.  Experts say that DHA and EPA — from fish and fish oil — have better established health benefits than ALA. DHA and EPA are found togetheronly in fatty fish and algae; while flaxseed and plant sources of omega-3s provide ALA — a precursor to EPA and DHA, and a source of energy.

Additionally, EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth.  Furthermore, extensive research has shown that omega 3 fatty acids help reduce risk factors associated with chronic diseases, such as arthritis and heart disease.

Source:  WebMD

Omega 3’s and Cardiovascular Health

Evidence is steadily accumulating indicating that omega 3 fatty acids found in fish help decrease the risk of coronary heart disease.  In fact, the Nurses’ health study and the Physician’s health study are two large, long-term observational studies that have been published regarding dietary intake omega-3-fatty acids and the risk of heart disease and sudden cardiac death:

Nurses’ Health Study -  This study began in 1976.   More than 80,000 female nurses completed life style and diet questionnaires.  Then, they were monitored for 16 years for the development of coronary heart disease. Omega-3 fatty acid consumption was calculated from the questionnaires. The results of the study showed that compared to women who rarely ate fish (less than one fish meal per month), women who ate fish once a week had a 29% lower risk of developing coronary heart disease. Those who ate fish five times a week had a 34% reduction in the risk of coronary heart disease and a 45% reduction in the risk of death from heart disease (usually sudden cardiac death). 1

Physicians Health Study – The Physician’s health study began in 1982 when more than 20,000 healthy male physicians were followed for 11 years. Life style, coronary risk factors and diet data were collected at entry, and life style and diet data were collected via questionnaires at 12 months and 18 months. The results of the study showed that men who consumed one or more fish meals per week had a 50% lower risk of developing sudden cardiac death than men who rarely ate fish (less than one fish meal per month). 2

According to WebMD, “Omega-3 fatty acids appear to lower the overall risk of death from heart disease.  Fish oil may reduce arrhythmias, and people who take omega-3 supplements after a heart attack cut their risk of having another heart attack.  Eating fish once or twice a week seems to significantly lower the risk of stroke.”

Omega 3’s and Rheumatoid Arthritis

Rheumatoid arthritis is a chronic autoimmunedisease, characterized by inflammation of the synovial lining of the joints. Rheumatoid arthritis may also affect other organs of the body, including the skin, eyes, lungs and heart.

Omega 3’s have been shown to help reduce inflammation in the body, thereby, offering relief to those who suffer from inflammatory joint conditions. 

The majority of clinical studies that have investigated the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused primarily on rheumatoid arthritis. These studies have concluded that omega-3 fatty acid supplements help reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.  Additionally, laboratory studies suggest that diets rich in omega-3 fatty acids may benefit people with other inflammatory disorders, such as osteoarthritis. 3, 4

The Physician’s Desk Reference for Nutritional Supplements suggests that a “daily ingestion of at least 3 grams of EPA and DHA mixtures of a period of 12 weeks or longer has been found to reduce the number of tender joints and amount of morning stiffness in subjects with rheumatoid arthritis.  Those with rheumatoid arthritis consuming these supplements have been report to lower or discontinue use of non-steroidal anti-inflammatory drugs or disease-modifying anti-rheumatic drugs.”

Further Reading

Diet, atherosclerosis, and fish oil.

N-3 fatty acids from fish oil. Effects on plasma lipoproteins and hypertriglyceridemic patients.

Low levels of cellular omega-3 increase the risk of ventricular fibrillation during the acute ischaemic phase of a myocardial infarction.

Omega-3 fatty acids in rheumatoid arthritis: an overview.

A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain.

Validation of a meta-analysis: the effects of fish oil in rheumatoid arthritis.

References

1.  JAMA vol 287. No.14, p 1815. “Fish and omega-3-fatty acid intake and risk of coronary heart disease in women”.

2.  JAMA 1998, vol 279, p23. The title of the article is “Fish consumption and risk of sudden cardiac death”.

3.  MacLean CH, Mojica WA, Morton SC, et al. Effects of omega-3 fatty acids on lipids and glycemic control in type II diabetes and the metabolic syndrome and on inflammatory bowel disease, rheumatoid arthritis, renal disease, systemic lupus erythematosus, and osteoporosis. Evid Rep Technol Assess (Summ). 2004(89):1-4. 

4. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007;129(1-2):210-223.

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Energetic Nutrition is pleased to sponsor Webinars and eLectures by Kirk Hamilton PA-C. Kirk is the host of Staying Healthy Today Radio and a practicing physicians assistant in nutrition and integrative medicine for more than 25 years. He is the author of the book “Staying Healthy in the Fast Lane: How To Be and Stay Well In The Busy, Modern World” available in early 2010.

Kirk is the originator of the TRIAD Wellness Program highlighting his “9 Simple Steps To Optimal Health” with diet, exercise and mind-body practices. He has interviewed more than 1,000 expert researchers and physicians from around the world since 1995 and has been educating health professionals with newsletters, interviews and nutrition research databases since 1989. His website is www.Prescription2000.com.

Join us for one or more of these important and informative webinars sponsored by Energetic Nutrition. All webinars include a talk with slideshow, followed by a Question and Answer session, and are approximately 1 hour long. 

Kirk Hamilton, PA-C provides educational handouts he uses daily with patients to make the “9 Simple Steps To Optimal Health” real and practical. This is a “how to” hour of practical habits that lead to wellness. 
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 Kirk Hamilton, PA-C discusses adult onset diabetes, a silent killer leading to heart disease, hypertension, vision loss, and more. An aggressive diet and exercise program, the “carbohydrate myth,” the concept of ‘intramyocellular” lipid accumulation (fat in the cell), and healthy mitochondria are discussed. 
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Kirk Hamilton, PA-C speaks frankly about the U.S. obesity crisis. This talk will emphasize the concepts of low calorically dense and high nutrient dense diets in the context of changing basic individual metabolic energy expenditure through diet and exercise. A review of why healthy aging populations stay lean, and their simple, time-tested secrets are revealed. 
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Kirk Hamilton, PA-C shares how heart disease can be prevented and reversed by the application of strict diet, exercise and stress management practices. Credible and proven physician directed programs will be discussed along with important and simple cardiovascular screening tests that can be done at any physician’s office to show progress and disease risk.  
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Kirk Hamilton, PA-C reveals what healthy centenarians from around the world have to tell us about living long and living well in the 21st century. How do these successful aging populations from around the world live functionally into their 90s and 100’s? What are the common diet, exercise, lifestyle, social and spiritual threads that connect these different populations from around the world and prevent and delay the chronic diseases plaguing modern societies?
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 Kirk Hamilton, PA-C (Physicians Assistant Certified) graduated from the University of California, Davis Physicians Assistant Program through their Department of Family Practice in 1983.

Since 1986 he has been a practicing Physicians Assistant at Health Associates Medical Group in Sacramento, California, a nutrient oriented general practice. Kirk has worked in a variety of practice specialties including: Family Practice, Nutrition, Prevention, Cardiology, Bio-Identical Hormone Replacement, Allergy, Acupuncture and Integrative Medicine.

He speaks on a wide variety of health topics with a focus on disease prevention and treatment. Mr. Hamilton specializes not only in disease prevention but treatment with tailored nutritional therapy. This includes the biochemical assessment and therapeutic use of nutraceuticals including vitamins, minerals, fatty acids, amino acids and compounds innate to normal human biochemistry as less invasive approaches to disease treatment and prevention.