Research on whether cocoa helps you live longer is ongoing. However, one of the latest comprehensive studies indicates that it can lower mortality risk by as much as 10%.
Analyzing data from previous studies showed a definite link between chocolate consumption and lower death rates from cancer and heart disease by 12 and 16 percent, respectively. However, this study showed that chocolate consumption doesn’t lower the risk of dying from stroke. Meanwhile, other studies have connected chocolate with protection against cancer, heart disease, and strokes.
Therefore, what is the truth? Does cocoa help you live longer?
Exciting New Research Results
The antioxidants found in cocoa beans are known for their positive benefits. These include promoting overall health, lowering blood pressure, preventing fat build-up in the arteries, and repairing damaged cells. These facts come from previous research showing these definite benefits for chocolate consumers and their risk of dying.
Past research and reviews haven’t included women, so recent research on chocolate consumption, especially in women, was welcome because it explores their mortality risk from specific causes. The results were published in the Journal of the Academy of Nutrition and Dietetics, concluding that chocolate-eaters had a moderately lower risk of dying from some cancers and heart disease.
The research results come from the health records of nearly 85,000 women observed over 19 years. According to the study’s lead researcher from the University of Tennessee, Dr. Yangbo Sun, there’s a definite correlation between chocolate intake and living moderately longer. However, its long-term effects are unknown since chocolate contains sugar and fat!
Chocolate’s Impact on Health
The study undertaken for the Women’s Health Initiative (WHI) validated cocoa consumption with a food frequency questionnaire to evaluate participant diets at the beginning of the study. Participants had to answer how frequently they consumed chocolate over the last three months, and there was a category for those who ate none.
The study analyzed 1,608,856 person-years, recording 25,388 deaths. These included 7,069 cardiovascular disease deaths, 7,030 cancer deaths, and 3,279 deaths related to dementia.
Interestingly, even though some participants who enjoyed chocolate daily had unhealthy habits like lower diet quality, higher energy intake, and smoking, at the start of the study, they showed a lower tendency for diabetes and high blood cholesterol, even though they tended to have a higher BMI.
Therefore, the study revealed several interesting findings.
- The chocolate-consuming women in the study had a lower mortality risk than those who never indulged.
- The mortality risk decreased with more frequent consumption, especially when consuming one serving of chocolate daily.
- The impact of consuming chocolate on cardiovascular disease mortality was more nuanced. Less frequent consumption lowers the risk of CVD – less than one serving a week.
- Women who ate one to three servings a week had the lowest mortality risk. However, they had a similar CVD risk than those never consuming chocolate.
- Those consuming four to six servings of chocolate weekly had the lowest risk for lung cancer and dementia (not Alzheimer’s) mortality.
The results are promising, primarily since moderate chocolate intake (up to three weekly servings) considerably lowers mortality risk. However, the connection between chocolate and mortality needs more studies to determine its nutritional impact on our health.
Compounds Promoting Longevity
The compounds found in cocoa are known to enhance well-being and contribute to longevity:
Flavonoids
Cocoa contains flavanols, one type of flavonoid with a powerful antioxidant effect that neutralizes free radicals that can damage cells. The flavanols in cocoa are known for improving heart health by enhancing nitric oxide levels in the blood, relaxing and dilating blood vessels, and lowering blood pressure.
Antioxidants
Other antioxidants in cocoa include polyphenols and catechins, which contain anti-inflammatory properties and can prevent several chronic diseases associated with age.
Minerals
Cocoa is an excellent source of several essential minerals, including iron, magnesium, and zinc. These are vital for maintaining healthier immune and muscle function. These also improve overall cellular health.
How Cocoa Fights the Biological Process to Contribute to Longevity
Wisely incorporating cocoa into your diet can profoundly affect your well-being, helping you live a longer life. Based on findings so far, these are cocoa’s potential benefits:
Cardiovascular Health
Cocoa’s impressive array of antioxidants is pivotal in promoting cardiovascular health, especially its flavanols:
Blood Pressure and Blood Vessels – Flavanols enhance nitric oxide production in the endothelium (the inner cell lining of blood vessels) to help improve blood flow and reduce stress on the heart. So far, studies show cocoa can significantly lower blood pressure, a definite benefit for heart health.
Cholesterol Levels and Heart Disease – Research shows that the polyphenols in cocoa can decrease oxidative stress, reducing the oxidation of low-density lipoprotein (LDL) cholesterol, often called ‘bad’ cholesterol. When oxidized, LDL plays a vital role in the development of atherosclerosis. Furthermore, studies suggest that cocoa can modestly raise ‘good’ cholesterol or HDL, providing additional protection against heart disease.
Incidence of Heart Attacks and Strokes – Evidence supports the role of regular cocoa consumption in reducing heart attack and stroke risk thanks to cocoa’s ability to improve overall heart health markers like blood pressure and cholesterol.
Cognitive Function and Mental Health
The benefits of cocoa extend beyond the heart and into the brain, where its flavonoids significantly promote cognitive health, particularly in aging populations. The compounds supporting cardiovascular health also bolster brain function, suggesting a weighty link between the two.
Research shows flavonoids can enhance cognitive function, particularly in older adults, because they help neurovascular function for cognitive maintenance. In a study published by the American Journal of Clinical Nutrition, participants who consumed high-flavonoid cocoa beverages had enhanced cognitive performance in memory and processing speed. The improvement comes from better insulin sensitivity and blood flow to the brain. Flavonoids also offer neuroprotection by protecting them. Additionally, cocoa contains theobromine and other mild stimulant compounds that enhance mood and combat depression. Cocoa appears to safeguard from general cognitive decline.
Anti-Inflammatory and Antioxidant Properties
Cocoa’s potential to support longevity and promote overall health extends to its anti-inflammatory and antioxidant properties. These combat chronic diseases so that you can lead a longer and healthier life.
Chronic inflammation can lead to age-related diseases, for example, Alzheimer’s disease, cardiovascular disease, and type 2 diabetes. Cocoa helps by protecting cells from oxidative stress and inflammation.
Alzheimer’s Disease – Flavonoids possess neuroprotective properties that reduce neuroinflammation and promote brain health, which can decrease the risk of getting or delay the onset of Alzheimer’s disease.
Type 2 Diabetes – Flavonoids help improve insulin sensitivity and reduce inflammation by enhancing insulin-producing beta cells’ function.
Cocoa’s Effects on Telomeres and Cellular Aging
Telomeres are the name given to the protective end caps of chromosomes. They shorten over time, signaling an increase in the biological age of cells, a sign of age-related diseases, and a decreased lifespan.
However, reducing oxidative stress and inflammation can help preserve telomere length for a longer time, and that’s where the high antioxidant content in cocoa can help.
Antioxidants in cocoa, such as polyphenols and flavanols, also help keep cells resilient against environmental and metabolic stresses.
Final Take
Cocoa carries many potential mechanisms that can help you to live longer. Research shows that cocoa’s nutrients and flavonoids can help maintain and enhance cellular health, improve inflammation markers, and lower the risk of developing chronic diseases, improving life quality and the chances of longevity.
However, more is not necessarily better when it comes to consuming cocoa. Even though it’s healthy, cocoa contains calories and a high fiber content. Cocoa also contains caffeine and theobromine, which can affect the nervous system and sleep when consumed in large quantities.
Therefore, enjoy moderate amounts of high-quality cocoa, always checking its source and additives. Use cocoa in various ways to enrich your diet and life span!