Valentine's Day is a celebration of love, flowers and, of course, chocolate. But did you know that indulging in dark chocolate could actually be good for your heart? Yes, you read that correctly — dark chocolate is more than just a delicious treat; it has some sweet benefits for your cardiovascular health too. Before you start stockpiling candy bars, though, there's a bit more to the science than simply grabbing the darkest-looking chocolate on the shelf. As a registered dietitian, I know that not all dark chocolates are created equal, and I want to help break it down for you so you can grab the healthiest dark chocolate for your love (or yourself) before Valentine's Day arrives.
The heart-healthy perks of dark chocolate
Dark chocolate isn't just a decadent treat. It's a delicious source of nutrients and compounds that support heart health.
Dark chocolate contains health-promoting antioxidants
"Dark chocolate has flavonoids, a type of antioxidant, which studies have correlated with heart health, improved blood flow, and potential for cancer prevention," says Amanda Goodman, a registered dietitian.
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When focusing on heart health, these flavonoids have been shown to deliver a host of cardiovascular benefits, including improved blood flow, lower blood pressure and enhanced function of blood vessels. For example, a 2015 review study from Harvard looking at the chocolate consumption habits of more than 20,000 people revealed that regularly consuming moderate amounts of chocolate is linked to a reduced risk of heart disease. Specifically, the findings, published in the journal Heart, showed that middle-aged and older adults who consumed up to 3.5 ounces (98.8 grams) of chocolate daily had lower rates of heart disease than those who refrained from eating this food. One reason this may be the case is that chocolate consumption may help improve blood flow in your arteries, making it easier for your heart to do its job.
Additionally, flavonols (a subgroup of flavonoids) in dark chocolate help combat inflammation, an underlying cause of many cardiovascular problems.
Dark chocolate offers an assist during stressful moments
But there's more to dark chocolate's magic, especially when it comes to handling stress and heart health. A smaller published in the Journal of the American College of Nutrition showed dark chocolate consumption may help reduce the cardiovascular strain induced by stress, making it easier for the body to stay calm under pressure. Milk chocolate, on the other hand, didn't produce these stress-busting benefits, further underscoring why dark chocolate reigns supreme for heart health.
Dark chocolate contains heart-supporting magnesium
"Dark chocolate is also a source of magnesium," shared Samantha Turner, a registered dietitian and the owner of Forks and Grace. If you have low levels of magnesium you may be at greater risk for heart problems like irregular heartbeats, high blood pressure and strokes, while maintaining healthy levels of this mineral could play a key role in reducing the risk of cardiovascular disease.
Dark chocolate reduces the risk of other chronic diseases
But the health benefits linked to dark chocolate don’t stop at heart health. Data published in BMJ in 2024 indicate that an increased consumption of dark, but not milk, chocolate was associated with lower risk of type 2 diabetes. There's also evidence that dark chocolate helps reduce the inflammatory burden of chronic kidney disease and may help improve cognitive function and mood in older adults.
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However, the benefits of dark chocolate aren't automatic. Choosing high-quality dark chocolate with at least 70% cocoa and enjoying it in moderation is crucial to reaping the rewards. Overindulgence or opting for varieties overloaded with sugar could dampen its positive effects. And, of course, your overall diet should be balanced and rich in nutrient-dense foods in order to reap the most positive health benefits.
The conclusion? Dark chocolate, in the right form and portion, is more than just a snack — it's a heart-helper and stress soother all rolled into one delicious package.
What to look for in dark chocolate
When choosing dark chocolate, aim for bars that contain at least 70% cacao. Colleen Wysocki, a registered dietitian and the owner of ZEST Nutrition, advised that while the minimum should be 70%, consumers will get more of the antioxidants and fewer calories, saturated fat and sugar if they choose a cacao percentage of 85% or higher.
But remember that some brands sneak in extra sugar or unhealthy fats to balance out the bitterness of high cocoa content (which, admittedly, can be an acquired taste). Be sure to check the label — if added sugar or questionable ingredients top the list, it might be time to swipe left. "Look for cacao as the first ingredient instead of sugar," says Wysocki.
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Some brands add sweetness by leaning on low- and no-calorie sweeteners, like stevia. These additions can help make dark chocolate taste a bit more sweet without the worry about too many added sugars. In fact, evidence from one small study indicates that among people with diabetes, consuming sugar-free dark chocolate bars sweetened with stevia, erythritol and inulin may result in better blood glucose control versus eating a conventional dark chocolate bar. That said, not everyone tolerates these sugar alternatives well, so if you prefer to steer clear of them, be sure to check the label before making a purchase.
You may also want to consider choosing Fair Trade Certified chocolate if you prioritize supporting brands that ensure their workers are paid fairly and work under safe, ethical conditions. Fair Trade chocolates also promote sustainable farming practices that benefit communities and the environment.
Finally, you may want to consider opting for organic chocolate. When a chocolate is certified organic, you know it's made from cacao and other ingredients grown without the use of synthetic pesticides, herbicides or genetically modified organisms (GMOs). The farming methods used in organic chocolate production prioritize soil health, biodiversity and sustainable practices, ensuring environmental and consumer benefits.
How much can you eat?
Shave dark chocolate over yogurt and enjoy it with fresh fruit for a well-rounded treat. (Getty Creative)
Now, for the million-dollar question — how much dark chocolate can you actually eat to stay healthy? Moderation is key. Wysocki suggests sticking to about 1 ounce (one or two small squares) of dark chocolate per day to reap the cardiovascular benefits without loading up on calories and sugar. While it might be tempting to devour an entire bar, remember that dark chocolate, like all good things, is best enjoyed in moderation.
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Here are some ways to enjoy dark chocolate without "overdoing it":
Pair with fresh fruit. Enjoy a small piece of dark chocolate alongside fresh fruit like strawberries, oranges or cherries. The natural sweetness of the fruit complements the rich flavor of the chocolate while adding vitamins and fiber.
Choose pre-portioned options. Buy individually wrapped dark chocolate squares or pre-portioned bars.
Use as a topping. Shave or grate a small amount of dark chocolate over yogurt, oatmeal or a smoothie bowl for a sweet touch without consuming a full bar.
Make DIY trail mix. Combine a few dark chocolate chips with nuts, seeds and dried fruit for a balanced snack packed with protein, healthy fats and antioxidants.
Enjoy mindfully. Take the time to savor each bite of dark chocolate. Eating slowly allows you to fully appreciate its flavor and helps prevent overeating.
The best dark chocolates for heart health
Now that you're armed with the science of dark chocolate's heart-healthy perks, it's time to put theory into practice. Don't just grab any old chocolate bar. This Valentine's Day (or any day, really), show your heart (and your taste buds) some love by choosing wisely. From rich, velvety options to ethically sourced delights, we've got the sweetest suggestions to make your chocolate choice as savvy as it is indulgent. Let's unwrap the best dark chocolates to keep your ticker happy and your sweet tooth satisfied.
Hu
Cacao: 70% | Serving size: 30 g. | Calories: 190 | Fat: 14 g. (saturated fat: 8 g.) | Carbs: 15 g. (fiber: 3 g., added Sugar: 7 g.) | Protein: 3 g. | Other notable features: Fair trade and organic chocolate
Hu Simple Dark Chocolate is a healthy choice due to its minimal, clean ingredients, free of refined sugars and artificial additives. It is made with organic cacao and is vegan, gluten-free and paleo-friendly, catering to diverse dietary needs.
Alter Eco
Cacao: 90% | Serving size: 30 g. | Calories: 200 | Fat: 18 g. (saturated fat: 11 g.) | Carbs: 8 g. (fiber: 3 g., added Sugar: 3 g.) | Protein: 2 g. | Other notable features: Uses real Madagascar vanilla, organic, Fair Trade
Alter Eco 90% cacao dark chocolate is a great choice for those seeking a rich and intense chocolate flavor with minimal added sugar. These bars are made from organic and ethically sourced ingredients, supporting sustainable and fair trade farming practices. Additionally, the high cacao content provides antioxidants and nutrients that can contribute to overall well-being. It's also non-GMO and free from any artificial sweeteners, and the packaging is recyclable.
THEO
Cacao: 85% | Serving size: 28 g. | Calories: 180 | Fat: 13 g. (saturated fat: 7 g.) | Carbs: 11 g. (fiber: 4 g., added Sugar: 4 g.) | Protein: 3 g. | Other notable features: Organic and Fair Trade Certified
Theo Pure 85% dark chocolate is made with minimal ingredients and contains a high percentage of cacao, which is rich in antioxidants that support heart health and reduces inflammation. Its low sugar content makes it a suitable option for those seeking to limit their sugar intake while still enjoying a treat. Additionally, Theo chocolate is crafted using organic and fair-trade practices, ensuring quality and ethical sourcing.
Raaka
Cacao: 100% | Serving size: 25 g. | Calories: 125 | Fat: 12 g. (saturated fat: 7 g.) | Carbs: 8 g. (fiber: 7 g., added Sugar: 0 g.) | Protein: 3 g. | Other notable features: No added sugar, vegan, organic and transparent trade (the company shares how much they paid workers)
Raaka 100% cacao unroasted dark chocolate is minimally processed, preserving the natural nutrients and antioxidants found in cacao. The unroasted process helps retain higher levels of flavonoids, which are known to support cardiovascular health and reduce inflammation. Additionally, this chocolate is free from added sugars, making it a suitable option for those seeking to avoid unnecessary sweeteners. It's both both vegan and sustainably sourced; Raaka prioritizes health and environmental consciousness, ensuring a guilt-free indulgence.
Being 100% cacao means this chocolate is made solely from cacao beans without any added ingredients, offering a pure and intense chocolate experience. That said, it's a bitter chocolate that may be an acquired taste. You may want to start small, shaving portions into your oatmeal or yogurt, rather than devouring it as you might with a Hershey bar.
Oobli
Cacao: 72% | Serving size: 32 g. | Calories: 150 | Fat: 15 g. (saturated fat: 9 g.) | Carbs: 13 g. (fiber: 9 g., added Sugar: 1 g.) | Protein: 3 g. | Other notable features: Made with chicory fiber and oubli sweet fruit proteins
Oobli Dark Chocolate Silky Smooth bars are crafted with chicory root, a source of prebiotics, a type of dietary fiber that supports gut health by promoting the growth of beneficial bacteria. Unlike traditional chocolates loaded with refined sugars, Oobli bars provide a creamy texture and rich flavor while delivering nutritional benefits with only 1 gram of added sugar. This is thanks to the use of oubli fruit sweet proteins, which are a natural alternative to sugar, offering sweetness without the added calories.
Raaka
Cacao: 70% | Serving size: 25 g. | Calories: 133 | Fat: 9 g. (saturated fat: 5 g.) | Carbs: 12 g. (fiber: 3 g., added Sugar: 7 g.) | Protein: 2 g. | Other notable features: Made with rose petals and cardamom for a unique flavor, vegan and organic
Raaka Rose Cardamom chocolate bars are made with unroasted cacao, which preserves the naturally occurring antioxidants and nutrients found in the cacao bean. With a cacao content of 70%, it provides a rich source of magnesium and flavonoids, known for supporting heart health and reducing inflammation.
The addition of organic rose and cardamom not only enhance the flavor but may also provide other health benefits. For instance, in Ayurveda, roses are used for their calming effects, and cardamom has been used for centuries in traditional medicine to treat a range of ailments including digestive discomfort. Made with minimal processing and without refined sugars, this chocolate is both indulgent and a viable addition to a heart-healthy diet.
Taza Chocolate
Cacao: 70% | Serving size: 35 g. | Calories: 190 | Fat: 11 g. (saturated fat: 8 g.) | Carbs: 19 g. (fiber: 6 g., added Sugar: 9 g.) | Protein: 4 g. | Other notable features: Made with raspberry essence and puffed quinoa, dairy-free, vegan organic, Direct Trade Certified, Kosher Certified
The Taza Raspberry Crunch Bar is a flavorful and healthy choice for chocolate lovers. Crafted with 70% cacao, it offers a rich, satisfying taste while providing the benefits of high-quality dark chocolate. Additionally, Taza incorporates natural, organic ingredients, ensuring the bar is free of artificial additives. The stone-ground process used by Taza also preserves the natural nutrients of the cacao, making it a wholesome treat you can enjoy guilt-free. This product is certified USDA Organic, Direct Trade Certified, Non-GMO, Certified Gluten Free and Kosher Pareve. It is also dairy-free, soy-free and vegan, making it an excellent choice for individuals with dietary restrictions or preferences.
Pascha
Cacao: 85% | Serving size: 27 g. | Calories: 160 | Fat: 12 g. (saturated fat: 8 g.) | Carbs: 10 g. (fiber: 3 g., added Sugar: 4 g.) | Protein: 3 g. | Other notable features: Organic, Fair Trade Certified, vegan
Pascha's 85% cacao organic vegan dark chocolate bar has a high cacao percentage. It is organic, ensuring that the ingredients are grown without potentially harmful pesticides or chemicals. The bar is also vegan, providing a plant-based treat free from animal products. Additionally, it's free from common allergens like dairy, soy and gluten, making it suitable for various dietary needs. This dark chocolate delivers both nutrition and indulgence in a single, wholesome package.
Nutsola
Cacao: 67% | Serving size: 35 g. | Calories: 190 | Fat: 11 g. (saturated fat: 8 g.) | Carbs: 19 g. (fiber: 6 g., added Sugar: 9 g.) | Protein: 4 g. | Other notable features: Sweetened with dates, organic, vegan
This chocolate is made with 67% cacao, making it an option that is lower in antioxidants than other choices but still provides an impressive amount of this ingredient. The natural sweetness of this dark chocolate comes from dates, making it free of refined sugars and a more wholesome option for satisfying sweet cravings. Additionally, its organic ingredients ensure a high standard of quality and purity, making it an excellent treat for health-conscious individuals.
Meet the experts
Amanda Goodman, MS, RDN, CDN, registered dietitian and owner of Amanda Goodman Nutrition
Samantha Turner, MPH, RD, registered dietitian and owner of Forks and Grace
Colleen Wysocki, MS, RDN, CLC, registered dietitian and owner of ZEST Nutrition
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
