The healthiest dark chocolates to make your day even sweeter

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The healthiest dark chocolates to make your day even sweeter

Downing a smooth, sweet morsel of chocolate may feel like the ultimate indulgence, but did you know that eating dark chocolate could actually be good for your heart? Yes, you read that correctly — dark chocolate is more than just a delicious treat; it has some sweet benefits for your cardiovascular health too. Before you start stockpiling candy bars, though, there’s a bit more to the science than simply grabbing the darkest-looking chocolate on the shelf. As a registered dietitian, I know that not all dark chocolates are created equal, and I want to help break it down for you so you can grab the healthiest dark chocolate for your love (or yourself) the next time you hit the grocery store.

The heart-healthy perks of dark chocolate

Dark chocolate isn’t just a decadent treat. It’s a delicious source of nutrients and compounds that support heart health.

Dark chocolate contains health-promoting antioxidants

“Dark chocolate has flavonoids, a type of antioxidant, which studies have correlated with heart health, improved blood flow, and potential for ******* prevention,” says

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, a registered dietitian.

When focusing on heart health, these flavonoids have been shown to

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, including improved blood flow, lower blood pressure and enhanced function of blood vessels. For example, a 2015 review study from Harvard looking at the chocolate consumption habits of more than 20,000 people revealed that regularly consuming moderate amounts of chocolate is linked to a reduced risk of heart disease. Specifically, the findings, published in the journal

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, showed that middle-aged and older adults who consumed up to 3.5 ounces (98.8 grams) of chocolate daily had lower rates of heart disease than those who refrained from eating this food. One reason this may be the case is that chocolate consumption may

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, making it easier for your heart to do its job.

Additionally, flavonols (a

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) in dark chocolate

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, an

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.

Dark chocolate offers an assist during stressful moments

But there’s more to dark chocolate’s magic, especially when it comes to handling stress and heart health. A smaller published in the

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showed dark chocolate consumption may help reduce the cardiovascular strain induced by stress, making it easier for the body to stay calm under pressure. Milk chocolate, on the other hand, didn’t produce these stress-busting benefits, further underscoring why dark chocolate reigns supreme for heart health.

Dark chocolate contains heart-supporting magnesium

“Dark chocolate is also a source of magnesium,” shared Samantha Turner, a registered dietitian and the owner of

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If you have low levels of magnesium you may

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like irregular heartbeats, high blood pressure and strokes, while maintaining healthy levels of this mineral could play a key role in reducing the risk of cardiovascular disease.

Dark chocolate reduces the risk of other chronic diseases

But the health benefits linked to dark chocolate don’t stop at heart health. Data published in

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in 2024 indicate that an increased consumption of dark, but not milk, chocolate was associated with lower risk of type 2 diabetes. There’s

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that dark chocolate helps reduce the inflammatory burden of chronic kidney disease and may help improve cognitive function and mood in older adults.

However, the benefits of dark chocolate aren’t automatic. Choosing high-quality dark chocolate with at least 70% cocoa and enjoying it in moderation is crucial to reaping the rewards. Overindulgence or opting for varieties overloaded with sugar could dampen its positive effects. And, of course, your overall diet should be balanced and rich in nutrient-dense foods in order to reap the most positive health benefits.

The conclusion? Dark chocolate, in the right form and portion, is more than just a snack — it’s a heart-helper and stress soother all rolled into one delicious package.

What to look for in dark chocolate

When choosing dark chocolate, aim for bars that contain at least 70% cacao. Colleen Wysocki, a registered dietitian and the owner of

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, advised that while the minimum should be 70%, consumers will get more of the antioxidants and fewer calories, saturated **** and sugar if they choose a cacao percentage of 85% or higher.

But remember that some brands sneak in extra sugar or unhealthy fats to balance out the bitterness of high cocoa content (which, admittedly, can be an acquired taste). Be sure to check the label — if added sugar or questionable ingredients top the list, it might be time to swipe left. “Look for cacao as the first ingredient instead of sugar,” says Wysocki.

Some brands add ********** by leaning on low- and no-calorie sweeteners, like stevia. These additions can help make dark chocolate taste a bit more sweet without the worry about too many added sugars. In fact,

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that among people with diabetes, consuming sugar-free dark chocolate bars sweetened with stevia, erythritol and inulin may result in better blood glucose control versus eating a conventional dark chocolate bar. That said, not everyone tolerates these sugar alternatives well, so if you prefer to steer clear of them, be sure to check the label before making a purchase.

You may also want to consider choosing

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chocolate if you prioritize supporting brands that ensure their workers are paid fairly and work under safe, ethical conditions. Fair Trade chocolates also promote sustainable farming practices that benefit communities and the environment.

Finally, you may want to consider opting for organic chocolate. When a chocolate is certified organic, you know it’s made from cacao and other ingredients grown without the use of synthetic pesticides, herbicides or genetically modified organisms (GMOs). The farming methods used in organic chocolate production prioritize soil health, biodiversity and sustainable practices, ensuring environmental and consumer benefits.

How much can you eat?

Shave dark chocolate over yogurt and enjoy it with fresh fruit for a well-rounded treat. (Getty Creative)

Now, for the million-dollar question — how much dark chocolate can you actually eat to stay healthy? Moderation is key. Wysocki suggests sticking to about 1 ounce (one or two small squares) of dark chocolate per day to reap the cardiovascular benefits without loading up on calories and sugar. While it might be tempting to devour an entire bar, remember that dark chocolate, like all good things, is best enjoyed in moderation.

Here are some ways to enjoy dark chocolate without “overdoing it”:

Pair with fresh fruit. Enjoy a small piece of dark chocolate alongside fresh fruit like strawberries, oranges or cherries. The natural ********** of the fruit complements the rich flavor of the chocolate while adding vitamins and fiber.

Choose pre-portioned options. Buy individually wrapped dark chocolate squares or pre-portioned bars.

Use as a topping. Shave or grate a small amount of dark chocolate over yogurt, oatmeal or a smoothie bowl for a sweet touch without consuming a full bar.

Make DIY trail mix. Combine a few dark chocolate chips with nuts, seeds and dried fruit for a balanced snack packed with protein, healthy fats and antioxidants.

Enjoy mindfully. Take the time to savor each bite of dark chocolate. Eating slowly allows you to fully appreciate its flavor and helps prevent overeating.

The best dark chocolates for heart health

Now that you’re armed with the science of dark chocolate’s heart-healthy perks, it’s time to put theory into practice. Don’t just grab any old chocolate bar. Show your heart (and your taste buds) some love by choosing wisely. From rich, velvety options to ethically sourced delights, we’ve got the sweetest suggestions to make your chocolate choice as savvy as it is indulgent. Let’s unwrap the best dark chocolates to keep your ticker happy and your sweet tooth satisfied.

Meet the experts

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, MS, RDN, CDN, registered dietitian and owner of Amanda Goodman Nutrition

Samantha Turner, MPH, RD, registered dietitian and owner of

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Colleen Wysocki, MS, RDN, CLC, registered dietitian and owner of

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Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

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#healthiest #dark #chocolates #day #sweeter

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