Chocolate Linked to Fewer Heart Attacks

A recent huge German study found that chocolate lovers had a 39% lower risk of heart attack and stroke, confirming earlier but smaller research reports. For instance, the flavonoids in chocolate reduce blood pressure, inflammation, and the tendency of blood platelets to stick to each other (part of the clotting mechanism that causes many heart attacks and strokes).

The German study at hand included over 19,000 middle-aged participants followed over the course of 10 years. Researchers studied 1,500 of them in greater detail to clarify the types of chocolate consumed, not just the total amount. Fifty-seven percent ate milk chocolate, 24% dark chocolate, and 2% white chocolate.  Dark chocolate has more of the healthful flavonoids, so that may be the best to eat if optimal health is the goal.  Stroke risk reduction was even greater than heart attack prevention.

But note that it doesn't take much chocolate to reduce cardiovascular risk.  The highest chocolate consumers in the German studies ate an average of 7.5 grams a day.  That's not much at all. The bulk of prior studies suggested that the healthy dose is about 20 grams every three days - right in line with the German research.  Higher amounts of chocolate don't seem to help with risk reduction, and might make you fat.  Twenty grams of the average chocolate has 100 calories.

We can't prove yet that starting a low-grade dark chocolate habit actually prevents heart attacks and strokes going forward.  The prior studies were looking back in time, questioning people about their chocolate habit.  I've read enough suggestive research reports that I'm going to continue eating my chocolate, thinking it may do me some good.

Guidelines of a Heart Healthy Diet

The first step in a heart-healthier lifestyle is a heart-healthy diet.  Here are some guidelines to help you plan and personalize your diet:

1.  Calories count.

Being overweight is one of the primary  risk factors for heart disease, so be sure your calorie intake is appropriate to achieve and/or maintain a healthy weight.

2. Eat plenty of fiber.

A high fiber diet will help you control your weight (by controlling your appetite) and also can help you maintain healthy cholesterol levels. Twenty-five grams of fiber per day is the recommended minimum. Ideally, aim for 35-40 grams of fiber per day.

3. Eat lots of fruits and vegetables

Fruits and vegetables contain fiber (see #2) but also are rich in antioxidant nutrients that help protect your heart.  Eat at least five servings of colorful vegetables (such as carrots, berries, peppers, and broccoli) to get a minimum of 100% of the daily recommended amounts  of vitamin A, C, K.

4. Emphasize healthy fats.

A heart-healthy diet doesn't necessarily need to be a low-fat diet. A diet rich in monounsaturated fats can help lower cholesterol, blood pressure, and other risk factors. Monounsaturated fats are  olive oil, avocadoes, and nuts such as almonds.  Use these as your primary sources of fat.

5. Watch your sodium

A diet high in sodium can lead to high blood pressure. The USDA recommends limiting your sodium intake to 2300mg per day--but most Americans eat about twice that much. Those with high blood pressure are advised to reduce sodium to 1500mg a day. See also: Tips for reducing sodium.

6. Limit your intake of sweets and refined carbohydrates

Foods that are high in sugar and refined carbohydrates (which includes many low-fat foods!) can create sharp spikes in blood sugar and ultimately increase your risk of both heart disease and diabetes. Choose whole grain foods whenever possible and consume sweets occasionally or not at all.  For a naturally sweet treat, enjoy fresh fruit. (See #3.)

Tips for Lowering Triglycerides

Having high triglyceride levels increases your risk of strokes and heart attacks. Triglycerides are a type of fat that is present in your blood. Levels of more than 200 are considered elevated.

Unlike your cholesterol levels, which are largely controlled by your genetics, your triglyceride levels are largely controlled by the choices you make.  For the vast majority of people, positive lifestyle changes will likely be very effective in lowering elevated triglycerides.


 


Here are some steps you can take:

Eat only enough calories to maintain a healthy weight. Your body can only use so much energy. If you eat more calories (energy) than you need, the surplus will be converted to trigycerides, which are stored in fat cells but also build up in your blood.

Steer clear of refined carbohydrates and sweets.Highly-processed foods such as candy, sodas, ice cream, pastries, and breads all raise your blood sugar, which can lead to the formation of triglycerides.  Choose foods with a low glycemic load. These foods help to keep your blood sugar steady and triglycerides down.

Cut back on (or eliminate) alcohol.
Excessive alcohol consumption raises triglyceride levels. Men should limit alcohol consumption to 2 drinks a day; women to one.  A drink is defined as 1 12-ounce beer, 1 5-ounce glass of wine, or 1 1/2 ounces of hard liquor.

Eat more fish.Fish contains omega-3 fats (specifically DHA and EPA) that can help reduce elevated triglyceride levels.  The recommended amount to lower triglycerides is 2 - 4 grams of EPA + DHA per day. That's about 6 ounces of wild salmon, per day.  Other good source of  EPA and DHA include mackerel, herring, sardines, fish roe (caviar) and fish oil supplements.