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The Pressure is Off
Lowering blood pressure one chocolate at a time
by Michelle Gibeault Traub, R.D.
For many people high blood pressure is an unpleasant consequence of a busy, stressful lifestyle. Could eating a chocolate a day really help this problem? Sounds too good to be true, yet according to a study released last month in the Journal of American Medicine results are promising.
The Basics of Blood Pressure
The term “blood pressure” refers to the force that the blood exerts against blood vessel walls. When your health care provider takes your blood pressure he or she is essentially measuring how well your blood is circulating through your body which ultimately indicates the health of your cardiovascular system. Blood pressure is expressed as two numbers, the first being systolic pressure, and the second being diastolic pressure. Systolic pressure is the amount of force hitting your blood vessels when the heart contracts, while diastolic pressure is the amount of force exerted when the heart relaxes. Normal blood pressure is considered to be 120/80 mmHg (spoken as “120 over 80”), whereas high blood pressure or hypertension is indicated when readings are consistently at a level of 140/90 mmHg or greater. People with high blood pressure are frequently prescribed medications to bring their pressure down, because if left untreated hypertension can damage the heart and blood vessels. However, there are numerous other ways to lower blood pressure and eating small amounts of dark chocolate may be an option.
How Can Chocolate Help?
Chocolate is made from cocoa beans which naturally contain compounds called polyphenols (flavanols). Polyphenols seem to have a positive impact on the inner lining of blood vessels which in turn leads to improved blood pressure. Previous studies have indicated that eating 100 grams of dark chocolate a day enabled such positive effects. However, that quantity of chocolate brings with it excess calories and sugar which could lead to weight gain in most individuals. In the latest analysis of dark chocolate’s effects on blood pressure, researchers at the University Hospital of Cologne in Germany determined that a quantity of chocolate as small as 6.3 grams (as a comparison an Adora Calcium disk is 7 grams) could lower subjects' systolic blood pressure by an average of 2.9 points. Although the study was very small with only 44 participants, it does offer further evidence as to the health benefits of dark chocolate. And, given that such a small quantity was able to improve blood pressure, it makes having a small daily dose of dark chocolate a possible treatment option for people who want to lower blood pressure and prevent weight gain.
The Effects of Diet on Blood Pressure
The findings on chocolate add to years of research proving that diet has a strong impact on blood pressure. In the past, the medical community believed sodium was the only dietary ingredient that affected blood pressure since strong evidence indicated that certain individuals who are sensitive to the mineral are likely to develop high blood pressure if they consume more than the recommended amount of 2300 mg per day (1 tsp of salt). Sodium intake tends to be a problem in managing blood pressure because excess sodium in the diet makes the body retain water. When the body holds on to water, the volume of blood increases which can in turn increase the pressure of the blood against blood vessels. As a result, one of the primary dietary changes important to lowering blood pressure is reducing sodium intake. But, there are other dietary changes and additions that seem to help as well. The DASH (Dietary Approaches to Stop Hypertension) Diet has proven to effectively lower blood pressure by emphasizing:
- Increasing intakes of calcium (1200 mg), magnesium (500 mg), and potassium (4700 mg).
- Limiting sodium (under 2300 mg, or under 1500 mg for greatest impact).
- Basing meals and snacks on whole grains, low fat dairy products, lean meats, nuts, seeds, fruits, and vegetables.
For more on the DASH diet, including meal plans and diet tips (Download the DASH diet PDF here)
Diet Doesn’t Do it Alone
Although what you eat is important to the health of your cardiovascular system, there are many other lifestyle choices that impact your blood pressure and the health of your heart. One of the primary culprits in raising blood pressure is stress. While we can’t eliminate stress entirely, we can manage the impact by practicing stress-relieving techniques such as deep breathing, meditation, yoga, and tai chi. In addition, avoiding activities that strain the cardiovascular system such as smoking and drinking alcohol can also help to improve heart health. Finally, if you are overweight, losing weight through diet and exercise helps lower blood pressure. For many people, losing as little as 10% of body weight can decrease blood pressure significantly enough to eliminate the need for medication.
Editor’s Note: While we have not been able to conduct independent research studies on Adora Calcium in Dark Chocolate, we are excited to learn that the positive impacts of both dark chocolate and calcium can lower blood pressure. If you have experienced a reduction in blood pressure since taking Adora Calcium, please let us know by contacting editor@adoraCalcium.com.
Resources:
High Blood Pressure from Medline Plus Medical Encyclopedia from the U.S. National Library of Medicine and the National Institutes of Health.
What is High Blood Pressure? From the National Heart, Lung and Blood Institute
Sodium - American Heart Association Recommendation
References:
D. Taubert, R. Roesen, C. Lehmann, N. Jung, E. Schomig. Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitric Oxide - A Randomized Controlled Trial. Journal of American Medical Association 2007, Volume 298, Number 1, Pages 49-60. ABSTRACT retrieved 8/17/07
W.S. Biggs, MD. Dark Chocolate for Your Blood Pressure? Journal Watch Women's Health. July 19, 2007. retrieved 8/17/07 LINK
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Published by circle of health (formerly nw | health and bone)
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circle of health does not provide medical advice, diagnosis or treatment. circle of health compiles information from a variety of public sources to provide individuals with the tools to actively and naturally promote bone health and other related women's health issues. We encourage the broad use of the web to provide additional information. Consult your physician or other health professional in regard to specific medical conditions. |
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