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New Research Uncovers Powerful Health Benefits of Eating Chocolate Daily

ByHuman Health Co.

It is a tale as old as time, chocolate is bad for you and should only be eaten occasionally. This unfortunate message has kept us from indulging in our favorite food for centuries. However, new research reveals that certain compounds in chocolate may offer significant health benefits for the entire body. In this article, we’ll explore why you can enjoy (some types of) chocolate guilt-free.

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Blood Circulation

Research has found that compounds in chocolate can greatly improve blood circulation. Flow-mediated dilation (FMD) refers to the widening of an artery in response to increased blood flow, serving as an indicator of endothelial (blood vessel lining) function. A review of 19 clinical trials involving 454 participants1 found that consuming dark chocolate or cocoa products led to a 2% increase in FMD levels. Notably, individuals with cardiovascular disease, where arterial stiffness is more common, experienced greater improvements from chocolate consumption than those without the condition.

An increase in FMD is significant because it increases blood flow throughout the body, similar to the effect of exercise. The increased blood flow enhances the functionality of every organ in the body. For example, more blood flow to the brain means it gets extra oxygen and nutrients, which can enhance memory, mood, and cognitive function2.

Additionally, increased blood flow helps the liver and kidneys detoxify the body more effectively by removing waste. It also speeds up nutrient delivery and insulin transport, potentially leading to better blood sugar regulation. Every organ and cell in the body benefits from increased FMD levels.

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Cardiovascular disease

The consumption of dark chocolate and cocoa has been linked to a reduced risk of cardiovascular disease. In a six-month double-blind study, participants who consumed cocoa flavanols—the antioxidants found in cocoa beans—experienced a significant decrease in systolic blood pressure and reduced arterial stiffness. They also showed increased flow-mediated dilation (FMD) for up to three hours after consumption3. These effects are comparable to those achieved by standard antihypertensive medications in clinical trials.

Additionally, participants who consumed cocoa flavanols daily for several weeks maintained improved blood pressure4, arterial stiffness, and FMD levels for at least 24 hours after their last dose. Interestingly, those with already healthy blood pressure showed only a modest decrease. This suggests that cocoa flavanols are safe even for individuals with normal blood pressure ranges.

We’ve already discussed the importance of increased FMD levels, and the significance of lowering high blood pressure needs no explanation. However, the importance of arterial flexibility is not as well understood. When arteries become stiff, they’re more likely to crack. Cholesterol then sticks to these cracks to patch them up—acting like an “arterial bandage”5. However, continuous damage causes more cholesterol to accumulate, which can eventually block the artery and lead to a heart attack.

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Muscle Quality

A six-month double-blind study on older adults (average age 72) measured improvements in a 6-minute walking test. Participants who consumed cocoa and epicatechin—an antioxidant in cocoa beans—increased their walking distance by 46.5 yards after six months6. Calf muscle biopsies also revealed significant benefits: improved mitochondrial COX activity, increased capillary density, and enhanced muscle perfusion. Better mitochondrial function supports cell renewal and energy production. Increased capillary density and improved perfusion enhance oxygen and nutrient delivery to muscles. These changes lead to improved endurance, exercise performance, muscle growth, and recovery.

Insulin Resistance

A randomized controlled trial examined participants with insulin resistance, assigning them to either a dark chocolate or white chocolate group. Those in the dark chocolate group showed reduced insulin resistance, increased insulin sensitivity, better glucose tolerance, and improved beta cell function—indicating their pancreas produced insulin more effectively.

Top view of a rich chocolate dessert dusted with cocoa powder on a white background.

Although the exact biomechanics aren’t fully understood, these benefits are likely due to a reduction in oxidative stress and increased blood flow, delivering more insulin to the cells. Several studies have identified cocoa as a potent antioxidant. In one 12-week double-blind, randomized control trial, 60 participants aged 50-70 received cocoa flavonoids. After 12 weeks, those who consumed the flavonoids showed reduced oxidative stress7, lower inflammation, and decreased cardiometabolic risk markers, along with improved physical performance, metabolic health, and quality of life. These findings suggest that flavonoid-rich cocoa can reduce oxidative stress and inflammation, leading to fewer cardiovascular complications and better muscle function, ultimately enhancing quality of life.

Mood

Breaking news! Chocolate makes you happy! But we already knew that. What we didn’t know is there is a scientific reason behind why eating chocolate makes us feel happy.

Recent studies have shed light on the science behind chocolate’s mood-boosting effects. A randomized, double-blind study with 72 middle-aged participants showed that a 500 mg dose of cocoa polyphenols significantly enhanced feelings of calm and contentment8. In another experiment, 30 healthy men who took 150 mg of cocoa flavanols experienced better cardiovascular responses to stress compared to those who received only 4 mg9. These findings suggest that cocoa may help the body manage stress more effectively.

Further research has found that cocoa rich in flavanols can also improve cognitive flexibility—the ability to shift attention between different tasks10. Researchers at the Swinburne University Center for Human Pharmacology discovered that certain chocolate components not only elevate mood but also alter brain activity patterns.

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These effects are likely due to compounds such as tryptophan, an amino acid that aids in the production of serotonin—a neurotransmitter associated with happiness and well-being. Additionally, phenylethylamine, known for its natural antidepressant properties11. As well as theobromine, which produces a mild, relaxing high similar to cannabis (albeit at a much lower intensity), may also contribute to chocolate’s positive impact on mood and stress relief.

The Type of Chocolate Matters

Notice a key trend in these studies: participants received dark chocolate or cocoa—not the sugar-packed varieties or chocolate-flavored treats commonly found on store shelves. Dark chocolate and cocoa are rich in beneficial compounds like flavonols, polyphenols, and various other amino acids.

When sugar and other additives are introduced, they dilute these powerful cocoa components, turning what could be a health-boosting food into just another unhealthy sweet snack. Moreover, sugar can undermine the very benefits cocoa provides by negatively affecting brain function, mood, cardiovascular health, and especially insulin sensitivity.

For these reasons, if you’re looking to reap the health benefits of chocolate, it’s mandatory to choose options like pure dark chocolate (at least 78% cocoa) without additives, or opt for pure cocoa products such as cocoa powder or cocoa nibs.

Focused shot of a spoon scooping cocoa powder from a container, emphasizing texture.

Powerful Health Benefits of Eating Chocolate Daily

The good news is you can eat dark chocolate and cocoa every day! The bad news is you cannot eat sugary chocolate, milk chocolate, white chocolate, or chocolate-flavored treats every day and expect health benefits. The right kind of chocolate can work wonders for your cardiovascular, mental, and metabolic health.

Some studies suggest that consuming dark chocolate or cocoa in the morning yields the best benefits. Many participants added cocoa powder to their coffee or indulged in a dark chocolate bar after breakfast. But no matter when it’s consumed, the health improvements were clear. So go ahead, savor your dark chocolate and cocoa with the confidence that science supports its health benefits!

Supporting Research

  1. Petrone, A.B., Gaziano, J.M. & Djoussé, L. Effects of Dark Chocolate and Cocoa Products on Endothelial Function: A Meta-Analysis. Curr Nutr Rep 2, 267–273 (2013). https://doi.org/10.1007/s13668-013-0058-y ↩︎
  2. Gofur EM, Bordoni B. Anatomy, Head and Neck: Cerebral Blood Flow. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538134/ ↩︎
  3. Bapir, M., Campagnolo, P., Rodriguez-Mateos, A., Skene, S. S., & Heiss, C. (2022, May 17). Assessing variability in vascular response to cocoa with personal devices: A series of double-blind randomized crossover N-of-1 Trials. Frontiers. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.886597/full ↩︎
  4. Davide Grassi, Giovambattista Desideri, Stefano Necozione, Cristina Lippi, Raffaele Casale, Giuliana Properzi, Jeffrey B. Blumberg, Claudio Ferri, Blood Pressure Is Reduced and Insulin Sensitivity Increased in Glucose-Intolerant, Hypertensive Subjects after 15 Days of Consuming High-Polyphenol Dark Chocolate123, The Journal of Nutrition, Volume 138, Issue 9, 2008,
    Pages 1671-1676, ISSN 0022-3166, https://doi.org/10.1093/jn/138.9.1671. ↩︎
  5. Human Health Co. (2024, November 25). Triglycerides: The unspoken biomarker of true health. Human Health Co. https://humanhealthco.com/triglycerides-the-unspoken-biomarker-of-true-health/ ↩︎
  6. McDermott, M. M., Criqui, M. H., Domanchuk, K., Ferrucci, L., Guralnik, J. M., Kibbe, M. R., Kosmac, K., Kramer, C. M., Leeuwenburgh, C., Li, L., Lloyd-Jones, D., Peterson, C. A., Polonsky, T. S., Stein, J. H., Sufit, R., Van Horn, L., Villarreal, F., Zhang, D., Zhao, L., & Tian, L. (2020, February 14). Cocoa to improve walking performance in older people with peripheral artery disease | circulation research. American Heart Association. https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.119.315600 ↩︎
  7. Munguia L, Rubio-Gayosso I, Ramirez-Sanchez I, Ortiz A, Hidalgo I, Gonzalez C, Meaney E, Villarreal F, Najera N, Ceballos G. High Flavonoid Cocoa Supplement Ameliorates Plasma Oxidative Stress and Inflammation Levels While Improving Mobility and Quality of Life in Older Subjects: A Double-Blind Randomized Clinical Trial. J Gerontol A Biol Sci Med Sci. 2019 Sep 15;74(10):1620-1627. doi: 10.1093/gerona/glz107. PMID: 31056655; PMCID: PMC6748722. ↩︎
  8. Pase MP, Scholey AB, Pipingas A, et al. Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo-controlled trial. Journal of Psychopharmacology. 2013;27(5):451-458. doi:10.1177/0269881112473791 ↩︎
  9. Baynham R, Veldhuijzen van Zanten JJCS, Johns PW, Pham QS, Rendeiro C. Cocoa Flavanols Improve Vascular Responses to Acute Mental Stress in Young Healthy Adults. Nutrients. 2021; 13(4):1103. https://doi.org/10.3390/nu13041103 ↩︎
  10. Francis, S. T. PhD*; Head, K. BSc(Hons)*; Morris, P. G. PhD*; Macdonald, I. A. PhD†. The Effect of Flavanol-rich Cocoa on the fMRI Response to a Cognitive Task in Healthy Young People. Journal of Cardiovascular Pharmacology 47():p S215-S220, June 2006. ↩︎
  11. Sheth, R. (2018, January 4). Why does chocolate make us happy?. Sather Health. https://www.ocf.berkeley.edu/~sather/why-does-chocolate-make-us-happy/#:~:text=The%20typical%20breakup%20scene%20in,relaxing%20effect%20and%20relieving%20stress. ↩︎

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