#23: The 150 Healthiest Foods on Earth

Another day of our education of the 150 Healthiest Foods on Earth. Woo Hoo! Some of these you won't be surprised by, some you will. I'll take one out of each food group each day to mix it up a bit.

All information is from the book by jonny Bowden, Ph.D., C.N.S. "The 150 Healthiest Foods on Earth".

Day 23: Dark Chocolate

In a fascinating and much-discussed article that appeared in the December 18, 2004, issue of the British Medical Journal, researchers put fourth an idea called the "Polymeal." They examined all the research on ofoods and health to see if they could put together the ideal meal ("the Polymeal") that, if you ate it every day, would significantly reduce your risk for cardiovascular disease. They examined all of the research, did all the calculations, and came up with a theoretical meal that, eaten daily, would not just reduce cardiovascular risk, but reduce it by a staggering 75 percent (there's not a pill in the world that can do that). The ingredients of this Polymeal? Wine, fish, nuts, garlic, fruits, egetables, and chocolate.

* They even figured out the risk-reduction contridution of each of the individual foods; the actual percentage of reduction in risk for cardiovascular disease from eating 100g a day of cocoa-rich chocolate turned out to be a pretty impressive 21 percent

* Cocoa is loaded with compounds called flavonoids. There are more than 4,000 of these flavonoids in teh plant kindom. In plants, flavonoids provide important protection like shielding from environmental toxins, and when we consume plant-based foods that are rich in flavonoids, we also get a lot of the same benefits the plant gets

* The particular flavonoids found in cocoa are called flavanols, and the flavanols in cocoa prevent fatlike substances in the bloodstream from clogging the arteries.

* When you reduce the blood's ability to clot, you also reduce the risk of heart attack and stroke.

* as an extra bonus, cocpa also contiains magnesium, one of the most important minerals for heart health

* The flavanols in coca also modulate a compound int eh body called nitric oxide. Nitric oxide is critical for ehalthy blood flow and healthy blood pressure and is very important compound int eh area of cardiovascular health.

* In a study in the Americal Journal of Clinical Nutrition, it was reported that dark chocolate not only decreased blood pressure but also improved insulin sensitivity in healthy people.

* BUT here,s the thing: This endorsement of chocolate comes with a very big qualification. I am not talking about commercial chocolate bars. I'm not talking about those chewy caramel-marshmallow-nut-covered candy bars you see in the grocery store. The health benefits come from the flavanols and antioxidants, and those are found in REAL COCOA

* You'll see the best of the high-cocoa-content dark chocolate in bars with labels that say things like "60 percent cocoa" (70% or higher is even better, but much harder to find).

* Milk chocolate and white chocolate have virtually none of these health benefits

* The fat in chocolate is from cocoa butter and actually contains three different kinds of fat. One of them is oleic acid, which is the same kind found in olive oil--a very heart-healthy fat.

* The second is stearic acid, which has a neutral effect on the body.

* The third kind, palmitic acid, is probably not the best kind of fat to be eating largeamounts of, but it really only accounts for a third of the fat in chocolate, adn if you keep your portions small, you won't be taking in a lot

* Remember, though, that cocoa butter is expensive. Cheap brands of chocolate replace the good cocoa butter with milk fats and hydrogenated oils, another reason to seek out the best brands if you're interested in getting the healthy benefits--and amazing taste--of real, cocoa-rich chocolate

* Health benefits aside, cocolate is not for everybody. It seems to trigger addictice eating behavior in some people, and if you're on of those, and you know who you are, then remember the old adage "know thyself" and just stay away from tis food.

* I'd recommend you get the darkest, most delicious kind you can find, with a label that says at least 60 percent cocoa, and enjoy an ounce or two a few times a week.

For previous posts:
ARTICHOKES: http://www.myfitnesspal.com/topics/show/57017--1-150-healthiest-foods-on-earth
OATMEAL: http://www.myfitnesspal.com/topics/show/57180--2-the-150-healthiest-foods-on-earth
BEANS: http://www.myfitnesspal.com/topics/show/57278--3-the-150-healthiest-foods-on-earth
APPLES: http://www.myfitnesspal.com/topics/show/57482--4-the-150-healthiest-foods-on-earth
ALMONDS: http://www.myfitnesspal.com/topics/show/57516--5-the-150-healthiest-foods-on-earth
EDAMAME: http://www.myfitnesspal.com/topics/show/57602--6-the-150-healthiest-foods-on-earth
BUTTER/GHEE http://www.myfitnesspal.com/topics/show/57689--7-the-150-healthiest-foods-on-earth
EGGS: http://www.myfitnesspal.com/topics/show/57791--8-the-150-healthiest-foods-on-earth
CRUSTACEA: http://www.myfitnesspal.com/topics/show/57940--9-the-150-healthiest-foods-on-earth
BEE POLLEN: http://www.myfitnesspal.com/topics/show/58069--10-the-150-healthiest-foods-on-earth
ACAI JUICE: http://www.myfitnesspal.com/topics/show/58196--11-the-150-healthiest-foods-on-earth
CARDAMOM: http://www.myfitnesspal.com/topics/show/58290--12-the-150-healthiest-foods-on-earth
ALMOND OIL: http://www.myfitnesspal.com/topics/show/58381--13-the-150-healthiest-foods-on-earth
ARUGULA: http://www.myfitnesspal.com/topics/show/58426--14-the-150-healthiest-foods-on-earth
QUINOA: http://www.myfitnesspal.com/topics/show/58555--15-the-150-healthiest-foods-on-earth
GARBANZO BEANS: http://www.myfitnesspal.com/topics/show/58671--16-the-150-healthiest-foods-on-earth
APRICOTS: http://www.myfitnesspal.com/topics/show/58800--17-the-150-healthiest-foods-on-earth
BRAZIL NUTS: http://www.myfitnesspal.com/topics/show/58921--18-the-150-healthiest-foods-on-earth
FERMENTED SOY: http://www.myfitnesspal.com/topics/show/59006--19-the-150-healthiest-foods-on-earth
CHEESE: http://www.myfitnesspal.com/topics/show/59395--20-the-150-healthiest-foods-on-earth
CHICKEN AND TURKEY: http://www.myfitnesspal.com/topics/show/59548--21-the-150-healthiest-foods-on-earth
MACKEREL: http://www.myfitnesspal.com/topics/show/60071--22-the-150-healthiest-foods-on-earth?page=1#posts-719366