Easy to Include in Your Diet
For heart health, include 0.1 ounces (2.5 grams) of high-flavanol cocoa powder or 0.4 ounces (10 grams) of high-flavanol chocolate in your diet. Adding cocoa can give a delicious chocolate taste to your dishes.
For heart health, include 0.1 ounces (2.5 grams) of high-flavanol cocoa powder or 0.4 ounces (10 grams) of high-flavanol chocolate in your diet. Adding cocoa can give a delicious chocolate taste to your dishes.
The exact amount of cocoa you should include in your diet to achieve health benefits is not clear.The European Food Safety Authority recommends 0.1 ounces (2.5 grams) of high-flavanol cocoa powder or 0.4 ounces (10 grams) of high-flavanol dark chocolate containing at least 200 mg of flavanols per day to achieve heart health benefits
However, this number has been deemed too low by other researchers, who claim higher amounts of flavanols are required to see benefits
Overall, it’s important to select cocoa sources that have a high flavanol content — the less processed, the better.
Fun ways to add cocoa to your diet include:
Eat dark chocolate: Make sure it’s good quality and contains at least 70% cocoa. Check out this guide on selecting high-quality dark chocolate.
Hot/cold cocoa: Mix cocoa with your favorite dairy or nondairy milk for a chocolate milkshake.
Smoothies: Cocoa can be added to your favorite healthy smoothie recipe to give it a richer, chocolatey taste.
Puddings: You can add raw cocoa powder to homemade puddings like chia breakfast puddings or rice pudding.
Vegan chocolate mousse: Process avocado, cocoa, almond milk and a sweetener like dates for a thick vegan chocolate mousse.
Sprinkle over fruit: Cocoa is particularly nice sprinkled over bananas or strawberries.
Granola bars: Add cocoa to your favorite granola bar mixture to bump up the health benefits and enrich the flavor
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