Do you love chocolate? Then you’re in for a special treat! Previous small studies have shown promising health benefits from cocoa for years. But a new study from the Cocoa Supplement and Multivitamin Outcomes Study (COSMOS) at Mass General Brigham now shows that cocoa packs a powerful punch against aging, particularly when it comes to protecting your heart.
Cocoa’s Surprising Health Benefits
Cocoa beans have long been studied to see if their small, bioactive compounds called flavanols contain potential benefits for blood pressure and inflammation, among other vascular health areas.
The COSMOS study explored the health effects a bit further. Findings suggest that the flavanols in cocoa beans reduce age-related inflammation in older adults that could harden arteries and eventually lead to cardiovascular disease. So consuming chocolate could play a key role in keeping your heart healthy!
But do you have to eat chocolate every single day to reap the benefits? Or could you take a multivitamin with cocoa extract and reach the same results? Due to these findings, the study investigated whether daily cocoa extract supplements could yield similar results as eating chocolate. And the data suggests it does.
COSMOS Trial Details
The COSMOS trial was a large-scale, randomized clinical trial conducted between 2014 and 2020 in the United States. The double-blind trial involved 21,442 men and women over 60 years of age, in which some participants were given a placebo and others a daily cocoa extract supplement containing 500mg of cocoa flavanols over several years.
Researchers measured several biomarkers related to inflammation and aging throughout this time, finding that a pro-inflammatory protein called hsCRP decreased by 8.4 percent each year compared to the placebo. Since hsCRP is linked with an increased risk of cardiovascular disease, the results point to lower inflammation and overall better heart health.
These results show particularly strong promise in cocoa’s potential for regulating inflammation as we age. In fact, daily cocoa supplementation decreased the risk of death from cardiovascular disease by a whopping 27 percent.
More research is also needed on the additional health benefits of dark chocolate. Preliminary studies show the potential age-related benefits like:
- Improving memory and cognitive performance
- Improving skin elasticity and structure
- Improving blood flow
- Improving cholesterol
- Boosting mood
- Managing blood pressure
- Reducing the risk of dementia
- Balancing blood sugar
Flavanols from Other Foods are Also Beneficial
And it’s not just cocoa! The study found that these inflammation-reducing flavanols are also in foods like grapes, berries, tea, and other plant-based foods.
However, further research is needed on the benefits of other plant-based foods for cardiovascular health. And eating a diet full of massive amounts of chocolate every day isn’t a good option if you’re looking to slow aging effects.
“This study calls for more attention to the advantage of plant-based foods for cardiovascular health, including cocoa products rich in flavanols,” said Howard Sesso, ScD, MPH, associate director of the Division of Preventive Medicine and associate epidemiologist at Brigham and Women’s Hospital. “It reinforces the importance of a diverse, colorful, plant-based diet — especially in the context of inflammation.”
Researchers will continue to evaluate the COSMOS trial and determine if cocoa and a cocoa-centered multivitamin can produce additional aging-related health benefits, such as slowing cognitive decline or reducing the risk of cancer. Soon, large-scale randomized trials will look further into other public health implications for both men and women as well.
The Best Options for Maximum Cocoa Benefits
But if you truly enjoy eating chocolate, you can still gain cardiovascular (as well as other) health benefits. Keep in mind that eating small, regular amounts of chocolate is best, along with a healthy diet and regular exercise, to promote healthy aging.
For the best results, aim for about an ounce or two of dark chocolate around 3-6 times each week. This is about a small square of chocolate or 1/4 cup of chocolate chips per day.
Additionally, aim to stick with dark chocolate over other varieties. Dark chocolate contains more cocoa, and thus more flavanols than other types. As a result, you’ll gain more beneficial compounds that could lead to improved heart health.
Plus, dark chocolate typically contains less sugar than milk and white chocolate due to the higher percentage of cocoa solids.
So if you’re looking for the healthiest type of dark chocolate, opt for varieties with a high cocoa content of 70 percent or more. Be sure to prioritize options with fewer ingredients and less added sugar.
Also, be on the lookout for chocolate that’s minimally processed, as this will offer up more flavanols as well.
Top Chocolate Brands to Try Out
Some brands of dark chocolate that make awesome contenders for the healthiest options on the market include:
- Ghiradelli
- ChocoSol
- Taza
- Divine
- Theo
- Alter Eco
- Endangered Species
- Beyond Good
- Lily’s
- Lindt
- Pascha
But be sure to always check the label to ensure the dark chocolate you select is right for you and your dietary goals.
So, chocolate lovers rejoice! With only a small square of dark chocolate per day, aging could get a whole lot sweeter!
Featured Image by Coffeefy Workafe, via Unsplash