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Chocolate and wine, beloved for their rich flavours and romantic appeal, are more than just indulgences—they also offer heart-health benefits. Rich in bioactive compounds with antioxidant and anti-inflammatory properties, they can support cardiovascular well-being when consumed in moderation. While excessive intake may have drawbacks, enjoying them mindfully this Valentine’s Day can be both a delightful and heart-healthy choice.
Let’s start with chocolates
Chocolate is a confectionery product derived from cocoa beans. It consists of cocoa solids, cocoa butter, sugar, and sometimes milk, nuts, or other flavourings. Dark chocolate (which is the focus for this article), which contains at least 35% cocoa solids (some contain higher percentages of cocoa solids), is particularly valued for its high content of bioactive compounds. Cocoa is rich in polyphenols, including flavonoids, which contribute to its antioxidant properties. Thus, dark chocolate contains bioactive compounds such as flavonoids (flavan-3-ols, catechins, and procyanidins), which improve cholesterol levels, support blood vessel function, and reduce oxidative stress. It also contains theobromine, a mild stimulant that may help lower blood pressure, and magnesium, which is essential for muscle and nerve function, including heart contractions. These compounds contribute to chocolate’s cardiovascular benefits, including a reduced risk of heart disease, stroke, and lower blood pressure. Additionally, cocoa flavanols have anti-inflammatory properties and may improve insulin sensitivity, potentially lowering the risk of type 2 diabetes.
Let’s talk about wine
Wine is an alcoholic beverage made from fermented grapes. Red wine, in particular, is known for its polyphenolic content, which contributes to its health benefits. Wine is primarily composed of water (86%) and ethanol (12%), along with organic acids like tartaric, citric, and malic acids that contribute to its flavour and stability. It is rich in phenolic compounds, including flavonoids, resveratrol, and tannins, which provide antioxidant and cardiovascular benefits. Additionally, wine contains essential minerals such as potassium, calcium, and magnesium, which support overall health. Bioactive compounds such as resveratrol, a potent antioxidant that reduces inflammation and supports heart health, and flavonoids like quercetin and catechins, which improve blood vessel function are present in red wine. Tannins provide additional antioxidant and anti-inflammatory effects, while hydroxytyrosol contributes to cardiovascular benefits. These compounds make moderate wine consumption beneficial for heart health, helping to lower the risk of cardiovascular diseases. They improve cholesterol levels by raising HDL and reducing LDL oxidation and protect cells from oxidative stress. Additionally, wine’s antioxidants may offer cognitive benefits, potentially reducing the risk of neurodegenerative diseases like dementia and Alzheimer’s.
How Much Chocolate and Wine Can I Enjoy?
Moderation is essential when enjoying chocolate and wine, as excessive intake can lead to weight gain, liver issues, and other health problems. For chocolate, consuming 30–50 g of dark chocolate (without excessive sugar and milk fats) per day provides cardiovascular benefits. For red wine, a moderate intake of 130 mL per day for women and 250 mL per day for men (about one glass) aligns with research showing that while moderate consumption supports heart health, excessive intake increases health risks.
What if I don’t drink alcohol, how can I derive the benefits red wine offers?
The American Heart Association (AHA) does not recommend drinking red wine or any other alcoholic beverage for health benefits. If you don’t drink alcohol, don’t start. You can still gain the heart-health benefits of red wine by consuming foods rich in similar bioactive compounds.
- Resveratrolis also found in grapes, cocoa, peanuts/groundnuts, passion fruit, blueberries, and cranberries.
- Flavonoidslike quercetin and catechins are present in local fruits such as mangoes, guavas, pawpaw, and tamarind, as well as apples, green tea, and dark chocolate.
- Tanninsare abundant in dark chocolate, tea, and nuts like walnuts and almonds.
- Hydroxytyrosol, known for its cardiovascular benefits, is primarily found in extra virgin olive oil, olives, and avocados.
By incorporating the above-mentioned into an overall balanced diet, you can enjoy similar cardiovascular and antioxidant benefits as those provided by red wine.
In Summary
Chocolate and wine contain bioactive compounds that support heart health through antioxidant and anti-inflammatory effects. When consumed in moderation, they may improve cholesterol levels, reduce oxidative stress, and lower cardiovascular disease risk. Non-drinkers can obtain similar benefits of red wine from foods like grapes, cocoa, nuts, and olive oil.
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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice.
Reference
Sperkowska, B., Murawska, J., Przybylska, A., Gackowski, M., Kruszewski, S., Durmowicz, M., & Rutkowska, D. (2021). Cardiovascular effects of chocolate and wine—narrative review. Nutrients, 13(12), 4269.
