A Little Love for Dark Chocolate This Valentine’s Day

Valentine's Day and chocolate go hand-in-hand. The good news is that when you choose dark chocolate, you are not simply indulging your sweet tooth. You may also be supporting your health.

NUTRITIONHEALTH & WELLBEING

Louise Chamberlain Nutrition

2/12/20261 min read

a couple of pieces of chocolate sitting on top of a table

If you're lucky, Valentine’s Day will bring chocolate. If that chocolate happens to be good quality dark chocolate, it can absolutely fit into a balanced way of eating. In fact, it offers more than just pleasure. There are health benefits too.

Dark chocolate is rich in cocoa solids, which contain plant compounds called flavonoids. The particular flavonoids found in cocoa are known as flavanols, and these are the compounds most studied for their effects on health.

Varieties containing at least 70 percent cocoa provide higher levels of flavanols. Research shows that cocoa flavanols can support blood vessel function by helping arteries relax and improving blood flow. Regular, modest intake has been associated with small reductions in blood pressure in some studies.

There is also evidence that cocoa flavanols may reduce the oxidation of LDL cholesterol, a process involved in the development of atherosclerosis. Chocolate is not a substitute for the fundamentals of heart health such as fibre intake, physical activity and sleep, but it can contribute positively when included sensibly.

Improved circulation benefits the brain as well as the heart. Some research suggests cocoa flavanols may support aspects of cognitive performance, particularly attention and processing speed in the short term.

And then there is the simple reality that enjoyment matters. Dark chocolate contains small amounts of compounds that interact with serotonin pathways. More importantly, when eaten mindfully, it can be part of a sustainable and positive relationship with food. No guilt required.

If you are buying chocolate this Valentine’s Day, choose one with at least 70 percent cocoa and a short ingredient list. Savour it slowly. Quality over quantity.A portion of around 20 to 30 grams, roughly two to three squares, is enough to provide flavanols without excessive sugar. The higher the cocoa content, the lower the sugar tends to be.

When your overall diet is rich in plants, fibre and variety, there is space for high-quality dark chocolate without guilt.