ANOTHER REASON TO QUIT: SMOKING AND SECOND-HAND SMOKE INCREASE DIABETES RISK

The links between smoking and increased risk for cancer and respiratory and cardiovascular disease are well-known, but the association between smoking and diabetes has received less attention.  A new analysis of 88 existing studies that included almost six million people has found that current smokers and people exposed to secondhand smoke have a significantly increased risk of developing type 2 diabetes.  The good news is that after quitting, over time the risk for diabetes decreases. 

The study found a dose-response relationship between smoking and diabetes risk. Compared with those who have never smoked, light smokers have a 21% increased risk of type 2 diabetes, moderate smokers have a 34% increased risk, and heavy smokers have a 57% increased risk.  Those who do not smoke but are regularly exposed to second hand smoke have a 22% increased risk of type 2 diabetes.  Diabetes risk among quitters does substantially decline over time.  Among those who quit within the past 5 to 9 years their increased risk falls to 18% and among those who have quit a decade ago or more saw their smoking related diabetes risk fall to 11%.   

What to do:  If you smoke, try to quit.  Previous unsuccessful efforts to quit do not mean that you cannot succeed.  Keep trying.  Discuss smoking cessation treatment options with your healthcare provider.  Check out www.nyc.gov/nycquits or call x311 to learn about the many free resources available including local tobacco cessation programs & support groups, and free nicotine patches.

Adapted from articles available at:

https://www.nlm.nih.gov/medlineplus/news/fullstory_154711.html

http://www.medscape.com/viewarticle/851298

Sources:

Pan A, Wang Y, Talaei M.  Relation of active, passive, and quitting smoking with incident type 2 diabetes: a systematic review and meta-analysis. The Lancet:  Diabetes & Endocrinology.  Published online ahead of print Sept. 17, 2015. DOI: http://dx.doi.org/10.1016/S2213-8587(15)00316-2.

ELDERLY WITH LOW VITAMIN D AT GREATER RISK FOR FALLS AND DEMENTIA

Two recent studies highlight the importance of adequate vitamin D levels to healthy aging.  Vitamin D, the sunshine vitamin, is made by the skin when exposed to sunlight.  As we age, the body becomes much less effective at making vitamin D, so many seniors have insufficient levels of vitamin D.

One recent study found that mental function may decline faster in older adults with low levels of vitamin D.  For the study, researchers tracked the vitamin D levels and cognitive function of 380 seniors over 5 years.  The researchers found that, like the general population,  the majority of study participants had levels of vitamin D that were too low; 26% were vitamin D-deficient (below 12 nanograms per milliliter) and 35% were vitamin D-insufficient (12-19ng/mL).  The study revealed that at baseline individuals with low vitamin D were more likely to have dementia as well as poorer thinking and memory skills, and  during follow-up, the rates of decline in memory, thinking and problem-solving among those who were vitamin D-deficient and vitamin D-insufficient were significantly greater than among those with adequate levels of vitamin D.  The study authors hypothesize that vitamin D may help protect the brain from developing the plaques and tangles associated with Alzheimer's disease.

In a second recent study, on homebound seniors, researchers found that vitamin D supplementation greatly reduced falls.  Over five months, 68 homebound seniors received either a monthly vitamin D supplement of 100,000 international units (equivalent to taking approximately 3000 IU daily) or a placebo.  At the start of the study, over three-fourths of participants were either deficient or insufficient in vitamin D.  The supplemented group experienced less than half the falls of the placebo group.  Every year, about one-third of seniors who live at home suffer falls, and about one in 10 falls results in serious injury. 

What to do:  While much remains unknown about how vitamin D impacts health, emerging research suggests nearly all cells in the body have receptors for vitamin D and it may play an important role in maintaining not only musculoskeletal health but also neurological, endocrine, cardiovascular, and immune health.  It is difficult to get adequate vitamin D from diet.  It is found in many fortified products including milk and it occurs naturally in fatty fish, fish liver oils, and the edible bones in foods such as canned salmon & sardines.  The recommended daily intake of vitamin D for older adults is 600 to 800 IU.  However many persons supplementing at this level still have inadequate levels.  When getting bloodwork, request that your doctor check vitamin D levels.  Persons with some conditions should not supplement with Vitamin D so check with your provider before starting supplementation.  Vitamin D is widely available in over-the counter supplements.  To maximize uptake of vitamin D, choose a supplement with D₃ that includes calcium. 

Sources:

Houston DK, Tooze JA, Demons JL et al.  Delivery of a vitamin D intervention in homebound older adults using a Meals-on-Wheels program: A pilot study.  Journal of the American Geriatrics Society.  September 2015 Sept; 63 (9): 1861-1867. DOI: 10.1111/jgs.13610

Miller JW, Harvey DJ, Beckett LA et al. Vitamin D status and rates of cognitive decline in a multiethnic cohort of older adults.  JAMA Neurology. Published online ahead of print September 14, 2015 DOI: 10.1001/jamaneurol.2015.2115

Adapted from articles available at:

https://www.nlm.nih.gov/medlineplus/news/fullstory_154214.html

http://www.sciencedaily.com/releases/2015/09/150914114521.htm

http://www.sciencedaily.com/releases/2015/08/150817161206.htm

https://www.nlm.nih.gov/medlineplus/news/fullstory_154634.html

SPICY DIET FUELS LONGEVITY

A large new observational study has linked frequent consumption of spicy foods to greater longevity and reduced rates of heart disease and cancer.  For the 7-year study, researchers tracked the dietary intake and health outcomes of  more than 485,000 people ages 30-79, living in China.  The researchers collected information on participants' dietary habits including how often they ate spicy food, red meat, alcohol, and vegetables and then tracked participants disease and mortality.   The study found that, compared to people who had spicy food less than once per week, people who ate spicy foods 1-2 days per week had a 10% reduced risk of overall mortality and those who had spicy food 3 or more times per week had a 14% reduced risk of all cause mortality.  Spice eaters' better longevity appeared to stem specifically from lower rates of cancer, heart disease, diabetes, and respiratory diseases. 

Though cause-and-effect cannot be proven in an observational study, there is significant evidence that many spices have potent anti-inflammatory and anti-oxidant effects that can help to reduce chronic disease risk.  In the region where this study took place, the primary source of spice is chili peppers (cayenne).  Those who consumed fresh chili peppers appeared to have a slightly lower rate of mortality than those who consumed chili's from dried sources.  Capsaicin is believed to be the primary compound responsible for both the medicinal properties of cayenne and its spicy taste. The hotter the pepper, the more capsaicin it contains.

What to do:  Herbs and spices contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. Every time you flavor your meals with herbs or spices you are literally "upgrading" your food without adding a single calorie, so go for plenty plenty of herbs and spices in your foods.  Besides cayenne, some of the spices and herbs with the highest concentrations of beneficial phytonutrients include ginger, rosemary, turmeric, cinnamon, cloves, and sage.  You can add these not only to your cooking but also tea, coffee, yogurt, cereal, oatmeal, salad dressings, sauces and condiments.  Extra spices and herbs are also a great way to liven up prepared foods such as frozen meals, canned soups, and other ready-to-eat items.

Source: 

Lv J, Qi L, Yu C et al.  Consumption of spicy foods and total and cause specific mortality: population based cohort study. BMJ. 2015; 351:h3942.  DOI:10.1136/bmj.h3942

Adapted from articles available at:

http://well.blogs.nytimes.com/2015/08/04/spicy-food-linked-to-lower-risk-of-death/?_r=0

http://www.sciencedaily.com/releases/2015/08/150804202650.htm

http://www.forbes.com/sites/alicegwalton/2015/08/05/study-can-spicy-food-actually-increase-life-span/

SUGAR OVERLOAD: REDUCE SUGAR INTAKE FOR BETTER HEALTH

Most of us are eating way too much sugar.  The sweet stuff -- which also goes by names like fruit juice concentrate, fructose, honey and syrup -- is found in 74% of packaged foods in our supermarkets.   Besides all the drinks and treats that are loaded with sugar,  "savory" foods like sauces, pickles, condiments, peanut butter, salad dressing, frozen meals, bread, crackers, and chips often contain significant amounts of added sweeteners.  The average American now consumes 22-28 teaspoons of added sugars a day -- mostly high-fructose corn syrup and ordinary table sugar. That adds up to 350-440 empty calories.

Research is increasingly finding that our high sugar consumption not only fuels weight gain, but also directly contributes to our risk of chronic diseases like heart disease and diabetes. Here's the lowdown on some of the consequences of a high sugar diet.

Weight Gain & Obesity

Intake of excessive sugar consistently results in weight gain.  Sugary drinks, loaded with calories and devoid of nutrients, are quickly digested so that they do little to satiate hunger.   A 2014 review of 68 different studies found the more sugar intake increases, the more weight increases.   Fortunately, the converse is also true.  Want to lose weight? Cutting sugar intake is a very effective place to start.

There is also evidence that high sugar intake alters hunger-related hormones, increasing appetite.  Leptin is a hormone released in response to food intake.  It is instrumental in the system that signals your brain you have had enough to eat.  High sugar directly stimulate higher than normal levels of leptin, which actually reduces the body's sensitivity to the hormone, leading to chronic over consumption.  Although excess weight itself also contributes to leptin resistance, experimental studies find that when excess sugar is removed from the diet, leptin resistance improves.

High Blood Pressure

Hypertension is usually associated with salty foods, not desserts — but eating lots of added sugar has also been linked to high blood pressure. In one study following 4,528 adults without a history of hypertension, consuming 74 or more grams of sugar each day (about 20oz. of soda) was strongly associated with an elevated risk of high blood pressure, independent of weight status.  It is widely know that blood pressure increases after a salty meal but it also responds to sugar intake.  For example, a recent experimental study found that drinking 60 grams of fructose elicited a spike in blood pressure two hours later.

Heart Disease

A mounting body of evidence indicates the odds of dying from heart disease appear to rise in tandem with the percentage of sugar in the diet—and that holds true regardless of a person’s age, sex, physical activity level, and weight status.  For example, a large 15-year long observational study recently found participants who took in 20-25% of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar, and participants who consumed 30% of their daily calories as added sugar had a four-fold greater risk of dying from heart disease. 

Insulin Resistance & Diabetes

Intake of  excess sugar increases the body's demand for insulin, a hormone that signals the cells to use digested sugars for fuel.   Chronically elevated insulin levels produce insulin resistance in the body's cells -- the cells fail to take up sugar in the blood, leaving blood sugar levels elevated.  Insulin resistance necessitates excessive insulin production and high levels of insulin predisposes nutrients to be stored as fat, especially in the abdominal region.  If unchecked, insulin resistance progresses into pre-diabetes and then diabetes.  A recent review of previous research involving a total of 310,819 participants found that consistent intake of sugar throughout the day (i.e. the duration of sugar exposure) and average amount of sugar ingested (the dose) correspond closely with diabetes rates.

Fatty Liver & Liver Failure

Most sweeteners are made up of two kinds of molecular sugars, fructose and glucose.  Fructose must be metabolized first by the liver.  Large intakes of fructose increases deposition of detrimental fat in the liver (and other organs) that can result in nonalcoholic fatty liver disease.  The incidence of fatty liver is strongly linked to rates of sugary drink consumption.  Fatty liver can progress to full-on liver failure in some individuals, especially in those with additional risk factors for liver failure.

Gout

Gout is a type of arthritis that is triggered by high levels of uric acid in the blood.  Classic dietary sources of uric acid include high purine foods such as meat, shellfish, and beer but fructose metabolism also increases uric acid production.   A recent study tracking thousands of men for over a decade found a strong relationship between sugar consumption and rates of gout.

Cavities

Trust your dentist on this one: sugar is the "arch criminal" behind cavities. Tooth decay occurs when the bacteria that line the teeth feed on simple sugars, creating acid that destroys enamel.   The consequences of dental health go beyond the mouth.  Chronic dental inflammation adversely effects heart health.

How Much Added Sugar Is Too Much?

As the evidence of sugar's ill health effects has mounted, the dietary recommendations on sugar consumption have become more stringent.   The American Heart Association and the World Health Organization currently recommend that no more than 5% of daily calories come from added sweeteners.  This means cutting back intake to 100-150 calories (i.e. 6½ to 9½ teaspoons --the amount of sugar in 8-12 oz. of soda ).  The average American gets 18% of their calories from added sweeteners, well in excess of the 5% limit. But, a few diet tweaks can help you quickly reduce your sugar intake, knock down your disease risk, and improve your weight status. Here's what to do:

Nix sweetened beverages:  More than one-third of the added sugar in Americans’ diets come from sugary beverages like soda, energy drinks, sports drinks, sweet tea, lemonade, and fruit punch. Just one 12-ounce can of regular soda contains about 10 teaspoons of sugar which means that a single soda exceeds the recommended limit. Replace sweetened drinks and juice which is concentrated with natural sugars with water or seltzer.  Liven up good, old-fashioned H₂O with healthy, flavorful add-ins like lemon, lime, fresh mint, strawberries, cucumber, herbal tea sachets, or a splash of juice. When you need something sweet opt for diet drinks or diet flavoring packets (such as Crystal Light).  While artificial sweeteners do have some negative health effects -- they appear to increase our cravings for sweets and slightly stimulate insulin production -- recent research reviews have found they have no clear links to chronic disease risk. 

Identify hidden sources of sugar:  Added sugar hides in dozens of foods you might not suspect. You can look at the Nutrition Facts label to see how many grams of sugar are in the specified serving size, though the label does not distinguish between natural sugars and added sugars.  Still, if it is not a product with an obvious source of natural sugars such as fruits, milk, or plain yogurt, you can assume the grams of sugar are from added sources.  Divide the grams of sugar by four to learn how many teaspoons of sugar is in a serving.  Also, you can scope out added sugar by reading the ingredient lists. Brown sugar, corn syrup, maltose, fructose, dextrose, molasses, agave, brown rice syrup, cane syrup, evaporated cane juice, fruit juice concentrate, date crystals, coconut crystals, and maple syrup are all forms of added sugars. Ingredients are listed in descending order by weight, so if sugar is near the top that is a red flag the product is high in sugar.

For the most part, sweeteners are similar in their calorie content and their effect on blood sugar, so the most important thing is to limit them, regardless of type.  Still sweeteners with more glucose such as dextrose and corn syrup (not high-fructose corn syrup which is a little over 1/2 fructose) have less of an effect on insulin resistance, fatty liver, and high tryglycerides than those high in fructose such as agave, apple juice concentrate, and fructose.

Eat outside the box:  Most of our sugar intake comes from packaged and restaurant foods, so, to avoid added sugars, cook from scratch or buy plain foods and, if desired, sweeten them just enough for your needs.  Adding in fiber rich fruit is a great way to sweeten your food choices while still avoiding sugar isolates.  Sometimes foods do not need more sugar but just more flavor.  Utilize vanilla and other extracts, orange zest, unsweetened cocao powder, cinnamon, ginger, cardamom and other spices to enhance the flavor of your foods.

Trade sweetened foods for naturally sweet fruit:  Instead of concentrated sweeteners, sweeten up your foods with fruits and root vegetables.  Unlike concentrated sugars, fruits and vegetables are packed with heart healthy fiber, vitamins, minerals, and anti-inflammatory phytonutrients.   For example, in place of strawberry jam on PB&J's, try sliced bananas, pureed sweet potato, unsweetened apple sauce, or warmed up frozen fruit. Just one level tablespoon of jam packs 50 calories and is typically made with three sweeteners: high fructose corn syrup, corn syrup, and sugar while a half cup of frozen strawberries, warmed up on the stovetop and seasoned with a little cinnamon, contains less than 25 calories plus many beneficial nutrients.  Fruit—whether it’s fresh, baked, grilled, or pureed—makes a great replacement for sugar in lots of dishes, from cookies to coleslaw. Do not worry about overdosing on fructose, and sugar generally, from whole fruits.  However fruit juices and juice concentrates, are significant sources of sugar that should be avoided as much as possible. Unsweetened dried and canned fruits are also reasonable options but go with fresh or frozen most of the time.

Think protein and fat: Moderating carbohydrates in the diet, especially quickly digested carbohydrates such as white flour, white rice, potatoes, and high sugar products can help to curb sugar cravings.  Refined carbohydrates and sugar cause the blood sugar to rise rapidly, stimulating a large insulin release that then causes blood sugar to plummet.  To minimize this rapid rise and fall, control your carbohydrate portions, and pair carbohydrates with protein, healthy fats, and fiber.  These can slow down the release of blood sugar in your body and keep you full for longer. This is especially important at breakfast, so, for example, add minced raisins and nuts to your unsweetened oatmeal or pair your toast with an egg or unsweetened peanut butter rather than jam. Including healthy fats (fats do not raise blood sugar) such as nuts, seeds, avocado, and plant oils is especially helpful in curbing sugar cravings.

Decrease gradually:  Humans are hard-wired to love sugar. Sugar intake stimulates the release of hormones in the brain that help us feel pleasure and serenity. When you cut sugar out of your diet, you may find yourself in sugar withdrawal.  Try cutting back slowly. For instance, if you normally put two sugars in your coffee, try one for a time.  For your cereal and yogurt, mix half a serving of sweetened versions with unsweetened ones, and eventually move on to just using fresh fruits in plain yogurt or unsweetened cereals.  When you get sugar cravings, fight back.  Opt for a naturally sweet fruit or vegetable.  Sometimes we craves sweets when we are actually hungry, thirsty, or tired.  Try satisfying these needs in healthy ways and the sweets craving may go away.  Or, if it is a pick-me-up you are after, try doing something else you enjoy such as listening to music, going for a walk, or playing a game on your phone.

Limit sugary treats to 1-2 times per week:  Pick a day or two a week to have the sugary treat you love most.  This will help you be deliberate about your choices and bypass many of those incidental treats we encounter - on the street, in the workplace, or in front of the TV.  Just knowing that you have a pre-planned treat to look forward to can help you avoid a good deal of sugar intake.  When you do have a treat, slowly savor each bite to maximize your satisfaction.  

WHICH IS WORSE: FAST FOOD OR SIT-DOWN RESTAURANTS? BOTH!

A new study confirms that eating out, no matter what type of restaurant you choose, is less healthy than eating at home.  Using dietary intake data gathered from 24-hour food recalls of more than 18,000 U.S. adults, the analysis revealed  that eating at full-service sit-down restaurants is nutritionally similar to eating at fast-food outlets and that eating at home is significantly healthier.   

Compared to eating at home, eating out at either sit-down or fast food outlets, led to an average increased intake of nearly 200 calories per day. As for sodium and total fat, both fast-food and restaurant diners increase their intake but full-service restaurant meals contained an additional 412 mg of sodium compared to home while fast food offered 297 mg of additional sodium.

Still, fast-food meals got poorer marks with respect to excess saturated fat content.  Fast-food meals also contained significantly more sugar and significantly less fiber, potassium, magnesium, omega-3 fatty acids, and vitamins A and C than home-cooked meals, while full-service restaurant meals did not.  Interestingly, when participants ordered out from sit-down restaurants, they consumed less than when they ate out.  This was not the case at fast-food restaurants.  The authors hypothesize that eating in the home setting rather than at a restaurant, prevents impulse orders of desserts or extra drinks and may facilitate adding some healthy foods from home to the take-out.

What to do:  Prepare food at home as a much as possible.  Menu planning is one of the most effective ways to increase meals prepared at home.  Convenience foods, (e.g. frozen meals, canned soups, ready-to-eat grilled chicken, etc.), though often high in sodium, can also be a reasonable calorie-controlled home option.  Combining these with frozen veggies steamed in the microwave or fresh raw vegetables can result in very quick, healthy meals.  There's also always eggs or canned tuna for a lightning fast healthy dinner. 

When you do eat out, look for entrees that include lean proteins and plenty of vegetables.  Avoid options high in carbohydrate (i.e. pasta entrees) or cream (i.e. Alfredo sauce) and meat fats (i.e. prime rib).  Also focus on keeping the portions controlled.  When available, choose the small option, half-portion, or kid's sized meals.  And, extras such as bread, drinks that contain calories, and dessert.

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_153530.html

http://www.latimes.com/food/dailydish/la-dd-study-fast-food-restaurant-20150720-story.html

Source:

An R.  Fast-food and full-service restaurant consumption and daily energy and nutrient intakes in US adults.  European Journal of Clinical Nutrition.  Available online ahead of publication 1 July 2015. DOI: 10.1038/ejcn.2015.104

DIET RICH IN POLYPHENOLS ENHANCES FAT BURNING

Diets rich in antioxidant phytonutrients called polyphenols are associated with lower systemic inflammation and improved health.  Resveratrol, abundant in dark chocolate, red wine, berries, and nuts is one of the most studied phenolic compounds.  A growing number of small studies have linked supplementation with resveratrol to improvements in blood cholesterol, body fat percentage, weight, exercise performance and recovery, and biomarkers of inflammation.   A new experimental study in mice has revealed that polyphenols may help protect against obesity and related metabolic diseases by promoting the "browning" of white fat tissue.  Unlike most fat stores, brown fats are very metabolically active and promote the breakdown of fat stores.

In the study, female mice fed a high-fat diet supplemented with resveratrol were found to be 40% less likely to develop diet-induced obesity than control mice whose diets were not supplemented with the polyphenol compound.  Resveratrol appeared to induce brown-like fat formation in white fat by increasing the expression of genes specific to brown fat cells and stimulating fatty acid breakdown.

While it is not known whether resveratrol stimulates the browning of white fats in humans, some studies in humans suggest resveratrol has similar  metabolic  effects.  For example, in a 2014 randomized cross-over experimental study, researchers found 30 days of 150mg resveratrol supplementation significantly decreased fat cell size compared to placebo.  The study also revealed that resveratrol supplementation resulted in increased expression of genes involved in fat breakdown.

What to do:  While preliminary evidence is encouraging, larger studies need to be conducted to truly determine whether it is useful and safe to supplement with resveratrol.  In the meantime, there is plenty of evidence that consuming a diet high in polyphenols helps to reduce inflammation and improve chronic disease risk.  Foods richest in polyphenols include cocao powder and dark chocolate (look for at least 70% cocoa), flax seeds, blueberries, red grapes, red wine, pecans, hazelnuts, plums, and artichokes.  Most herbs and spices also contain high levels of polyphenols.  Foods especially high in resveratrol specifically, include purple grape juice, red wine, red grapes, peanuts, cocoa, blueberries, and cranberries.  

Adapted from article available at:

http://www.medpagetoday.com/Endocrinology/Obesity/52438?xid=nl_mpt_DHE_2015-07-06&eun=g411013d0r

Sources:

Wang S, X Liang, Q Yang. Resveratrol induces brown-like adipocyte formation in white fat through activation of AMP-activated protein kinase. International Journal of Obesity. 2015 39: 967–976.  DOI:10.1038/ijo.2015.23.  Published online ahead of print March 12, 2015.

Konings E, Timmers S, Boekschoten MV et al.  The effects of 30 days resveratrol supplementation on adipose tissue morphology and gene expression patterns in obese men.  International Journal of Obesity. 2014 Mar;38(3):470-3. DOI:10.1038/ijo.2013.155. Published online ahead of print Aug 20, 2013.

Timmers S,  Konings E, Bilet L et al.  Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans. Cell Metabolism. 2011 Nov 2;14(5):612-22. DOI: 10.1016/j.cmet.2011.10.002.

MORE RESEARCH SUGGESTS CHOCOLATE HAS HEART HEALTH BENEFITS

Another study has found that eating chocolate promotes heart health.  These findings were drawn from 21,000 adults ages 45+ taking part in a 12-year study tracking the impact of diet on long-term health.  At the study's outset participants completed questionnaires that asked about how frequently they eat different foods and then researchers tracked their heart health over the next 12 years. The analysis found that people who ate the most chocolate -- up to 3.5 ounces of dark or milk chocolate per day (more than two regular Hershey bars) -- had a 14% lower risk of heart disease and a 23% lower risk of stroke than those who ate no chocolate.  Most previous research has shown benefits only from dark chocolate, but this latest study included both milk and dark chocolate and most participants consumed primarily milk chocolate.  When the researchers combined their data with that of 137,000 individuals from nine other observational studies examining the relationship between chocolate consumption and heart disease, they found people who ate the most chocolate had a 29% reduced risk of heart disease and a 21% reduced risk of stroke, compared with those who ate the least. Individuals were also 45% less likely to die from heart disease, heart attack or stroke.

The heart health benefits of chocolate have been attributed to its high concentration of anti-inflammatory phytonutrients called flavonoids.  In experimental studies large intake of ~200mg of flavonoids is associated with improved vascular function and decreased blood pressure.  Additionally chocolate contains certain fatty acids that might be beneficial to heart health.  Another health bonus is may come from the fact that chocolate often contains nuts and nuts are also rich in flavonoids and other phenolic compounds, vitamins, minerals, fiber and healthy fats.  Both experimental and observational studies have found nut intake is consistently linked to better heart health. 

Researchers cautioned that this is an observational study.  Unlike experimental trials, observational studies cannot prove a direct cause-and-effect link between chocolate and heart health. In the study, people who ate more chocolate tended to be younger, more active, and less likely to have excess weight or diabetes.  Although the statistical analyses controlled for these and other attributes known to impact heart health, it is possible that people who like to eat chocolate do something else that offers heart protection that the researchers did not take into account. For example, it is possible people in worse health tend to avoid sugary treats such as  chocolate because they are more focused on controlling their weight and chronic diseases. The findings also relied on people's own reports of their eating habits, which can be inaccurate, especially if persons believe that their intake of a food is not socially endorsed as is often the case when it comes to sweets consumption among  overweight/obese persons. 

What to do:  At this point, the research on the heart health benefits of chocolate is not conclusive, so do  not rely on chocolate to lower your risk of heart disease or stroke. But, if you enjoy chocolate, incorporate moderate amounts of at least 70% cocoa dark chocolate into a balanced diet rich in fruits, vegetables, whole grains/beans, lean proteins, and healthy plant-based fat sources.  An even better option is to skip the sugar in chocolate bars and candy and add baking chocolate or unsweetened pure cocoa powder into your coffee, warm milk, oatmeal, or yogurt.  Heart healthy flavonoids are also found in tea, red wine, red grapes, blueberries, apples, pears, cherries, and nuts.  For more detailed information on this topic, see my post on from February 1, 2014 titled, "The Truth about Chocolate & Heart Health." 

Source:

Kwok CS, Boekholdt SM, Lentjes MAH, et al.  Cardiac risk factors and prevention: Habitual chocolate consumption and risk of cardiovascular disease among healthy men and women.  Heart; published online first: 15 June 2015.  DOI:10.1136/heartjnl-2014-307050

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_153078.html

http://www.health.harvard.edu/blog/sweet-dreams-eating-chocolate-prevents-heart-disease-201506168087

http://news.health.com/2015/06/16/more-research-hints-at-chocolates-heart-benefits/