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We always enjoy learning about cocoa flavanols and how they can benefit our health. A few readers have reported on their personal experiments using cocoa flavanols to help with cholesterol control. Will they improve your cholesterol too?
Lowering LDL with Cacao Powder:
Q. For over two years, I struggled to get my LDL cholesterol down to 70 by taking atorvastatin (generic Lipitor). The best I could manage was around 90.
When I read that cocoa might help lower cholesterol, I began adding it to my breakfast drink. I used a heaping tablespoon of 100 percent natural cacao powder, unsweetened. When my LDL was checked two months later, it was 68.
Since then, three years ago now, my LDL has consistently been between 68 and 72. Of course, I am still taking the atorvastatin and thrilled to be keeping the LDL in check.
A. You’ve certainly had success using cocoa flavanols to improve your cholesterol. A recent review of randomized controlled trials found that cocoa consumption lowers total cholesterol and LDL (about 8 or 9 mg/dL, on average), as well as lowering blood pressure slightly (Nutrients, June 18, 2024).
Obviously, not everyone gets the same benefit that you have. Cocoa powder is low in fat and sugar, however, so it should provide the best benefit from cocoa polyphenols.
The Benefits of Chocolate and Cocoa:
Q. I started using CocoaVia after listening to a People’s Pharmacy radio show about the benefits of chocolate. I used it for six weeks before my annual physical.
I don’t know if the CocoaVia was the cause, but my HDL cholesterol had jumped from 58 to 78 and my LDL had dropped considerably. My doctor wrote “fantastic” on the lab report he sent me.
I am hoping someday to get off my blood pressure medicine, lisinopril, by losing weight, exercising more and continuing to take CocoaVia. Do the chocolate studies say anything about it lowering LDL and raising HDL?
How Cocoa Can Improve Your Cholesterol:
A. CocoaVia is a standardized high-flavanol cocoa. (The company provides underwriting support for our public radio show and podcast.) A review of ten studies found that cocoa products or flavanol-rich dark chocolate significantly lowered total and LDL cholesterol (European Journal of Clinical Nutrition, Aug., 2011).
A mouse study found that supplementing the animals’ diets with cocoa improved their cholesterol levels and reduced the amount of plaque in their aortas (Mediators of Inflammation, online Feb. 15, 2016). That is, after all, the primary goal of lowering cholesterol. It is a bit of a jump from mice to humans, however, so we wouldn’t take this alone to indicate cocoa could improve your cholesterol.
Your personal experience is consistent with the results of another study in which giving cocoa flavanols every day lowered blood pressure, total cholesterol and LDL cholesterol while it raised good HDL cholesterol and improved blood vessel flexibility (British Journal of Nutrition, Oct. 28, 2015).
Cocoa flavanols have also been shown to lower blood pressure, albeit modestly, keep platelets from clumping into unwanted blood clots and reduce inflammation (Journal of Clinical Hypertension, April, 2016). That is quite a bit of benefit from one dietary component.
Beyond Cholesterol:
Combining high-flavanol cocoa with a diet that is low in sugar and high in vegetables and fruits should help you achieve your health goals and, with your doctor’s consultation, get off your blood pressure medicine. You’ll find more information about controlling your blood pressure and keeping your cholesterol at a good level in our Guides to Blood Pressure Treatment and Cholesterol Control and Heart Health.
Rosemary
Highland Park, IL
My question is where do I buy CocoaVia so I can try this. I looked at the cocoa section at the grocery store & didn’t see it Does it also come as a candy bar? I read your column weekly in the Chicago Tribune. Thank you
Bill
Florida
Any news that even suggests something to take which will probably/possibly would have a positive improvement effect on blood pressure and or one’s cholesterol is great news. However, if one has concerns or an actual problem with diabetes, the question of a sugar content raises a concern. Please comment.
Sarah
SarahK: I would like to know if taking a pill of CocoaVia versus a powder would have the same beneficial results and what is it sweetened with?
Ellie
Cary, NC
My husband and I do a strange thing with our coffee. We put in the filter and add a mixture of cinnamon and cocoa (unsweetened). Then we add another filter fitted close to the first one. In that one, we put our ground coffee, plus some pure vanilla flavoring. If you put it all into one filter, there would be a clogged mess that does not drip well. All sorts of overflowing would occur and it would not be a happy outcome.
Barbara
durham
I learned about ConsumerLab from your show and yet you failed to mention their scathing report on the high amount of cadmium and lead in all cocoa and chocolate products. Please let your listeners and readers know about the results of the tests on chocolate.
Ann
Durham, NC
My experience is similar, although I eat small amounts of dark chocolate daily. My hdl is up & ldl is down. My bp is also down. I am on a weight-reduction plan to reduce my need for Lisinopril. I have acupuncture treatments monthly which I believe have a positive affect.
Al
E. NC
It would be helpful to tell us how much and how often and what % is the dark chocolate that is being consumed.
thanks, Al
George
23889
I had a triple heart bypass 7 years ago & was put on 6 pills. After 6 years all pills have been discontinued by using the many ideas from the People’s Pharmacy newsletter, & not the Doctors.
The physical 10 days ago & blood test had the Doctor’s written message: All is normal – keep doing the same.
PLR
In the same newsletter, you tell us that lowering cholesterol makes no difference to heart health. And here we sing about lowering it. No wonder people are confused. I know the larger medical community is still clinging to the Keys theory, but you should take your stand consistently HERE in your own forum.