skip the heart-shaped chocolates and indulge on this heart-healthy kind

As we find ourselves surrounded by heart-shaped chocolate boxes and seasonal sweets, it’s easy to start developing persistent cravings for them. We can find solace in the fact that one type of chocolate in its purest form can actually be heart-healthy, assigning a whole new significance to the Valentine’s Day treat.

Dark chocolate for heart health 
At some point in time, you may have heard of dark chocolate as a source of antioxidants. These antioxidants are known as dietary flavonoids, and the subtype found in dark chocolate, flavanols, have been linked to a lower risk of heart disease. A study conducted by research teams at Harvard indicates that dark chocolate can protect against heart attacks and failure, and even a particular condition known as atrial fibrillation. 

Cocoa, cacao or carob?
In addition to shade/color and taste, chocolate also varies in flavanol content. The amount of flavanols present in chocolate is determined by the type of seed used to create it. The more commonly used cocoa is ground, roasted and heavily processed to remove the natural bitterness, which is primarily due to the flavanols. Commercially-derived cocoa is much sweeter, thus containing few traces of the heart-healthy antioxidant. Cacao, on the other hand, comes from raw seeds that are abundant in flavanols. Chocolate made with cacao tends to carry an earthier, more bitter taste. Carob, often used as an alternative to chocolate, packs its own set of benefits. High in fiber and the antioxidant polyphenol, carob is associated with reducing high cholesterol and the risk of heart disease. ​

Three tricks to help identify quality dark chocolate

1. Note the first ingredient on the label. Is it sugar? Your ideal dark chocolate will list its primary source first - whether that be cocoa/cacao nibs, powder or butter. 
2. Note the percentage on the label. For the least processed chocolate, you want to stick to 80% and up. 72% will also do, however opt for organic. 
3. Note the additional ingredients. Any emulsifiers or binding agents? When possible, avoid soy lecithin, palm oil, ‘natural’ flavors and artificial sugars. ​​

LONGEVITY-APPROVED CHOCOLATE CARAMEL BITES

Ingredients for dark chocolate:

• ½ cup of coconut oil (use cocoa butter in place for a creamier consistency)
• 1 cup of organic cacao powder
• 5 tablespoons of honey at room temperature
• 1 teaspoon of almond extract
• Pinch of himalayan sea salt

Directions for dark chocolate:

1. Melt the coconut oil or cocoa butter in a small pot over the stove top on a low heat. Once melted, remove from heat and add in the cacao powder, honey, almond extract, sea salt and any additional flavors you want to add. 
2. Whisk everything completely until all has dissolved into the mixture and there are no remaining clumps of cacao powder.
3. Pour the chocolate into a lined baking pan (bonus: silicone molds) and add optional caramel drizzle to the top. 
4. Transfer to the fridge for a minimum of 2 hours. Break off the pieces of chocolate and indulge! 

Ingredients for caramel drizzle:

• ¼ cup coconut oil
• ¼ cup organic maple syrup
• 2 tablespoons of almond butter
• Sea salt, vanilla extract and cinnamon to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Directions for caramel drizzle:

1. Melt the coconut oil and maple syrup together on low to medium heat until fully blended, for about a minute or so. 
2. Whisk in the almond butter for around 30 seconds or until it forms a smooth consistency.

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Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.