Recently, yet another study was released supporting the health benefits of chocolate. This time, researchers reported in the Journal of Internal Medicine that, in people who had previously had a heart attack, eating chocolate at least twice per week was associated with lower risk of dying of heart disease. Earlier research has shown that eating chocolate is associated with lower blood pressure, decreased risk of blood clots, and lower cardiovascular mortality among people without a history of heart disease. The new study was the first time that protective effects of chocolate have been found in patients with established heart disease.

The benefits of chocolate on heart health are thought to be due to compounds called “flavonoids,” which are powerful antioxidants. However, chocolate also has a favorable profile of fatty acids and is rich in nutrients like zinc, selenium, magnesium, and vitamin E. In general, the darker the better for chocolate when it comes to health effects, since milk chocolate contains less of the flavonoid-rich cocoa solids and more of other ingredients that don’t have known health benefits. Although the recent study didn’t specify the type of chocolate the heart attack survivors were eating, the study was conducted in Sweden, where the even the milk chocolate is higher in cocoa solids (~30%) than many U.S.-made “dark chocolates” (~15%). In general, to get the most health benefits you want to look for a chocolate bar which is at least 60% cocoa. Many grocery stores now carry chocolate bars that are 85% cocoa or higher. Although some people find chocolate containing this much cocoa to be too bitter, for my tastes there is nothing more delicious. And the lower sugar content in very dark chocolate makes it less likely to trigger cravings or desire to overeat.

It is worth noting that, in addition to beneficial antioxidants, chocolate is also high in a number of natural compounds that may influence mood. Researchers have suggested that these compounds may be the basis for the chocolate cravings that some people experience, and may even create chemical conditions akin to “addiction,” although there are few well-controlled studies that demonstrate that eating chocolate actually influences mood. And, when it comes to healthful flavonoids and nutrients, you can get much higher quantities from vegetables and fruits than from chocolate without the sugar and fat.

If chocolate is a trigger food for you and you find it hard to eat a small amount, it’s probably best to avoid it. But, otherwise, as long as you are eating a healthy diet with plenty of fruits and vegetables, forget about feeling guilty and eat a small bite of dark chocolate a few times a week – your heart will be glad you did!