Dark chocolate is one of many foods that have been shown to lower cholesterol in clinical trials. But, that doesn't mean you should eat it with every meal. Eating dark chocolate should be part of a change toward a healthier lifestyle if you're serious about lowering your cholesterol.
Research continues to point to dark chocolate as having many health benefits, including a lower risk of heart disease and diabetes, preventing blood clots, improving memory, lowering cholesterol and even preventing some types of cancer.
Eating almonds and dark chocolate lowers bad cholesterol | American Heart Association.
Dark chocolate improves your cholesterol balance
Simply put, dark chocolate increases your HDL cholesterol and decreases your LDL cholesterol. While it does contain some saturated fat, it also contains the same sort of unsaturated fat found in olive oil.
Chocolate contains cocoa butter, which is high in saturated fat, yet one-third of chocolate's fat comes from stearic acid. Although it's a saturated fat, stearic acid does not raise LDL cholesterol (the bad cholesterol) as do most other saturated fats.
As a result, dark chocolate contains a very small amount of cholesterol (less than 5 mg/100 g). As milk chocolate and white chocolate contain milk powder they contain a bit more cholesterol, however those quantities remain small.
"Try a baked apple, poached pear, a bowl of sorbet topped with diced mango," recommends Elizabeth Somer, MA, RD, author of "Eat Your Way to Happiness" (Harlequin, 2009). She also suggests snacking on frozen blueberries or dunking fresh strawberries in a little fat-free dark chocolate syrup.
Almonds don't naturally contain any cholesterol, which might be unhealthy. Its ability to lower cholesterol results from vitamin E, which is abundant in this nut. It is an antioxidant that limits the oxidation process, which may otherwise allow cholesterol to clog the arteries leading to the heart.
Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack.
Maintaining a healthy cholesterol level helps reduce your chances of developing heart problems, including a heart attack. The hazelnuts in Nutella provide this protective benefit.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Dark chocolate is by far the healthiest form of the treat, containing the least sugar and, because of its cocoa content, higher levels of substances that protect the body's cells.
If you're looking for a way to bring your cholesterol down, dates are good source of soluble fiber, which can help reduce cholesterol as part of a healthy diet. These foods can lower cholesterol naturally too.
Can eating too many nuts raise cholesterol? Yes, it is possible that eating nuts in excess may increase LDL cholesterol levels due to their saturated fat content. Eating nuts in excess may also exceed a person's daily calorie needs, leading to increased LDL cholesterol levels.
Dairy. Products like ice cream, sour cream, cream cheese — almost anything made from milk — are high in cholesterol. Several studies have shown that the fat found in dairy can raise your LDL (“bad”) cholesterol level, so avoid eating these products on a regular basis.
Reduce Risk of Heart Disease
Honey has been shown to lower LDL (bad) cholesterol levels by 6%, triglyceride levels by 11%, and potentially boost HDL (good) cholesterol levels.
Chicken has less saturated fat and dietary cholesterol than pork, beef, and lamb. For example, you get only about 90-100 mg of cholesterol from eating a small grilled, skinless chicken. It is a decent amount for consumption since doctors recommend no more than 300 mg of dietary cholesterol per day.
Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.
However, when it comes to cholesterol, this is something one really shouldn't do. This is because biscuits, be they crunchy, sweet, moreish and cause of much debate, can affect cholesterol levels. They can cause them to rise, according to the NHS who recommend trying to eat less of the popular confectionery.