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Chocolate for Increasing Good Cholesterol

Certain types of chocolate have been shown to increase "good" cholesterol, otherwise known as high-density lipoprotein (HDL) cholesterol. HDL cholesterol can reduce the risks of heart attack and heart disease, transporting "bad" cholesterol back to the liver, where it is processed and expelled from the body. Though most don't think of chocolate as a heart-healthy source of "good" cholesterol, recent research finds differently..

  1. The Benefits of Dark Chocolate

    • Not all chocolate is created equal. Dark chocolate, for example, contains at least 71 percent real cocoa, more than other kinds of chocolate. Cocoa is said to benefit HDL levels. Dark chocolate also has relatively high amounts of cocoa butter, which contains amino acids that help boost HDL amounts. Dark chocolate also has less sugar than milk chocolate, another benefit for the diet, according to a study at Penn State University.
      Other types of chocolate, such as pure milk chocolate and white chocolate, do not generally provide the necessary ingredients to increase HDL levels. However, many chocolate companies have started printing the percentage of cocoa content right on the label, making it easier for you to choose the most heart-healthy chocolate bar.

    Alternative Chocolates

    • While dark, semisweet chocolate is the preferred chocolate bar for increasing HDL levels, there are alternatives--albeit slightly less beneficial ones. If dark chocolate isn't to your liking, you could try milk chocolate made from soy or rice milk. Terra Nostra (terranostrachocolate.com/bars.php) makes rice-milk chocolate bars that are both dairy- and gluten-free. But again, be aware that alternative-milk chocolate bars may not contain the requisite 71 percent real cocoa and may have a higher sugar and/or fat content.

    Considerations

    • While dark chocolate can help satisfy your chocolate cravings and improve your HDL cholesterol intake, it is important to enjoy in moderation. Up to two oz. per day is the most beneficial amount to incorporate into your diet. And be sure your diet also includes other HDL cholesterol-friendly foods, such as fish; dark, leafy greens; and soy products.

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