Blood pressure benefits from 30 chocolatey...

If you love chocolate, here’s more good news about why it’s okay to indulge a bit. It's hard to believe that just a small amount of dark chocolate daily, 30 calories' worth, can actually lower your blood pressure and decrease your risk of stroke and heart attack.

In July, researchers reported their findings on a well-designed study that tested the effects of dark chocolate on blood pressure. Volunteers ate 6.3 grams (¼ ounce) of dark chocolate or white chocolate daily.

On average, people on the dark chocolate diet had a 3-point reduction in systolic blood pressure (the top number of a blood pressure reading). This may seem like a very small decrease. However, it actually translates to an 8% lower risk of stroke death and a 5% lower risk of heart attack.

These findings are not a total surprise. Other studies have shown similar effects on blood pressure from adding cocoa to your diet. In addition, one study of daily cocoa intake in older men suggested a much greater reduction in the risk of death from stroke and heart attack.

Why would dark chocolate help blood pressure? It contains polyphenols, substances found in dark-colored fruits, vegetables, and flowers. Polyphenols have anti-oxidant activity, and they tend to relax blood vessels. Polyphenols also increase the activity of nitric oxide, a substance with a powerful relaxant effect on blood vessels. White chocolate has no polyphenols.

Let them eat chocolate?

Your optimal blood pressure is less than 120/80. Blood pressure that is slightly above normal is called prehypertension. This includes readings of 120 to 139 systolic (top number) or 80 to 89 diastolic (bottom number). If you have readings of 140/90 or greater on at least two separate occasions, you have high blood pressure (hypertension).

If your blood pressure is at least 120/80 or if you take medication for high blood pressure, you can bring the readings down. Here are some steps to follow:

· Eat a diet rich in fruits and vegetables.

· Restrict salt.

· Keep your body weight in a healthy range, ideally with a BMI of 25 or less.

· Exercise daily.

· Practice techniques to lower stress, such as relaxation breathing.

· Avoid tobacco products.

· Drink no more than a couple of alcohol beverages per day for men or one per day for women.

I now plan to advise patients to eat 30 calories worth of dark chocolate daily to this list. Speaking from personal experience, the tough part will be to avoid eating more than a little at a time. Cut off a small piece and put away the rest. Resist the temptation to take those extra bites. You won't get healthier by eating more. In fact, the extra calories may offset the benefits.

Are you cheering for this news about chocolate? How hard do you find it to limit your portions of sweets like dark chocolate?

Julie K. Silver, M.D., is an assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School. She is also the Chief Editor of Books for Harvard Health Publications.

Lowering Your Blood Pressure

Nearly half of all adults have blood pressure that is too high. For these people, maintaining normal blood pressure levels often requires medication. But recently experts have emphasized that natural approaches also have considerable value. The Harvard Medical School Guide to Lowering Your Blood Pressure describes how to use lifestyle changes and mind-body techniques, like nutrition, exercise, and stress management, to lower your blood pressure—sometimes without needing any medicine.

Are you Living With High Blood Pressure? Connect with others with similar health concerns and issues. Click here to join the group.