High cholesterol is a condition in which the body accumulates too much fat in the blood, especially low-density lipoprotein (LDL) cholesterol. If left untreated, LDL can form plaques that block blood vessels, thereby increasing the risk of cardiovascular disease, stroke and other dangerous complications. Therefore, controlling and reducing “bad” cholesterol levels is considered one of the key factors to maintain cardiovascular health.
At the end of the day, a hot drink not only brings a warm and pleasant feeling, but can also benefit your cardiovascular health. Especially for those who love a gentle sweetness, a cup of fragrant hot chocolate is always the first choice. Few people know that this drink also contributes positively to improving blood cholesterol levels.
Why does cocoa help reduce “bad” cholesterol levels?
Cocoa has long been known not only as an ingredient in delicious desserts, but also as a powerful source of antioxidants that bring many benefits to cardiovascular health. One of the outstanding effects of cocoa is its ability to help reduce LDL cholesterol levels (bad cholesterol).
Flavanol is a type of polyphenol compound famous for its strong antioxidant and anti-inflammatory properties. In cocoa, flavanol not only helps improve the elasticity of blood vessels but also:
1. Reduce inflammation in the lumen of blood vessels
Flavanol in cocoa has the ability to soothe inflammatory reactions – one of the factors that promote the formation and progression of atherosclerotic plaques. When prolonged inflammation occurs in the vascular wall, cholesterol is easily deposited and accumulated, forming dangerous plaques. Flavanol helps limit the activation of inflammatory cytokines, thereby reducing the risk of endothelial damage and LDL accumulation.
2. Support blood lipid regulation
In addition to flavanols, cocoa also contains monounsaturated fatty acids, similar to those in olive oil or avocado. These good fats improve blood lipid profiles by increasing HDL (“good” cholesterol) and reducing LDL (“bad” cholesterol). Therefore, reasonable consumption of cocoa can help stabilize blood lipids in a beneficial way.
3. Prevent atherosclerotic plaque formation
One of the dangerous mechanisms of LDL is that when it is oxidized, it becomes “stickier” and more likely to adhere to the vessel wall. Flavanols inhibit the oxidation of LDL, thereby slowing or preventing plaque formation. When the vessel wall is less damaged and there is less presence of oxidized LDL, the risk of atherosclerosis is significantly reduced.
However, not all types of cocoa or chocolate contain high amounts of flavanols. During industrial production, a large portion of natural flavanols can be lost due to heat and processing. Therefore, to achieve maximum health benefits, choose chocolate with a cocoa content of 70% or more or use minimally refined cocoa powder products.
Research evidence that cocoa helps lower LDL and increase HDL
A study published in 2015 has brought much hope to those who want to improve their cholesterol levels naturally. This study found that drinking beverages containing cocoa flavanols (a bioactive substance found in cocoa beans) can help lower LDL cholesterol levels and simultaneously increase HDL cholesterol levels.
In the study, 105 healthy adults were asked to drink two cups of cocoa containing 450 mg of flavanols per day for one month. The results showed that:
- “Bad” cholesterol (LDL) levels decreased by an average of 0.17 millimoles per liter of blood.
- “Good” cholesterol (HDL) increased by 0.10 mmol/L.
Although these numbers may seem small, the improvement is significant for long-term cardiovascular health.
Researchers from the UK, Germany and the US, who conducted a study between 2013 and 2014, concluded that flavanols in cocoa improve metabolic parameters and blood vessel function, thereby reducing the risk of cardiovascular disease.
Choose a flavanol-rich beverage every day
A cup of hot cocoa in the morning or evening not only warms the body but also brings important biological benefits if chosen correctly.
Here are some suggestions:
- Pure dark chocolate: Preferably use the type with high cocoa and low sugar.
- Unsweetened cocoa drinks: Help optimize flavanol intake without being affected by excess sugar.
- Minimally refined cocoa powder: Can be used for home brewing, ensuring that most of the bioactives are retained. The less sugar and additives, the more valuable flavanols the cocoa product retains, contributing to naturally improving cholesterol levels.
