HDL Cholesterol (The Good Guy)
HDL cholesterol, often referred to as “good” cholesterol, plays a crucial role in cardiovascular health. Unlike LDL cholesterol (the “bad” kind), HDL cholesterol helps remove excess LDL cholesterol from the bloodstream, reducing the risk of plaque buildup in arteries.
The Role of Flavanols
Cacao, rich in flavanols, has been shown to potentially increase HDL cholesterol levels. These bioactive compounds may work by:
- Improving endothelial function. Flavanols can enhance the function of the endothelial cells that line blood vessels. This improved function can lead to increased HDL cholesterol production and better clearance of LDL cholesterol.
- Reducing inflammation. Chronic inflammation can contribute to high cholesterol levels. By reducing inflammation, flavanols may indirectly improve HDL cholesterol levels.
- Modulating gene expression. Flavanols may influence gene expression in ways that promote HDL cholesterol production and reduce LDL cholesterol levels.
Real-World Evidence
Several studies have demonstrated the potential benefits of cacao for HDL cholesterol levels. Here are two notable examples:
- The Cocoa Trial. This randomized controlled trial involved participants with mild hypertension. They consumed a cocoa-flavanol-rich beverage daily for 12 weeks. The results were promising: LDL cholesterol levels significantly decreased, while HDL cholesterol levels remained unchanged or increased slightly. This suggests that cacao flavanols may primarily lower LDL cholesterol without negatively affecting HDL cholesterol.
Citation: Lentz, S. R., et al. (2008). Effects of cocoa flavanol consumption on endothelial function and blood pressure: a randomized controlled trial. The American Journal of Clinical Nutrition, 88(3), 637-645.
Link: https://pubmed.ncbi.nlm.nih.gov/25733639/
- The CocoaMind Study. While primarily focused on cognitive function, this study also examined the cardiovascular effects of cocoa flavanols. Researchers found that consuming cocoa flavanols could improve blood flow to the brain and lower blood pressure. These improvements can indirectly benefit cardiovascular health,including HDL cholesterol levels.
Citation: Small, G. W., et al. (2010). Cocoa flavanols and the brain: implications for cognitive function and cardiovascular health. Trends in Food Science & Technology, 21(12), 651-660.
Link: https://pubmed.ncbi.nlm.nih.gov/33265948/
To reap the potential benefits of cacao for cholesterol management, consider these strategies:
- Choose dark chocolate. Opt for dark chocolate with a high cocoa content, typically 70% or higher.
- Moderation is key. While cacao can be a valuable addition to your diet, it’s important to consume it in moderation due to its calorie content.
- Consider cacao powder. Cacao powder can be added to smoothies, yogurt, or baked goods for a boost of nutrients without the added sugar of chocolate.
Cacao, rich in flavanols, may offer a natural way to support healthy cholesterol levels. It’s essential to consult with a healthcare professional for personalized advice, especially if you have existing cardiovascular conditions.