Unlocking the Power of Cocoa and Flavanols: Benefits for Heart, Brain, and Vision Health

Love chocolate? You’re not alone—and science is on your side. Cocoa flavanols and dark chocolate aren’t just delicious treats; they’re packed with natural compounds that can benefit your heart, brain, and even your vision. In this article, we examine the latest research on cocoa flavanols and other plant-based nutrients, revealing how your favorite indulgence may actually support your long-term health. Read on to discover how these everyday foods can make a real difference for your cardiovascular, cognitive, and eye health.

Avoiding Metabolic Syndrome

Over the past few years, rates of atherosclerotic cardiovascular disease, obesity, and diabetes have surged globally. Obesity, in particular, is a significant public health challenge—closely linked to higher risks of heart disease and diabetes, largely due to its role in promoting metabolic syndrome.1 2

Atherosclerotic Cardiovascular Disease (ACVD) is the leading cause of death worldwide.3 High levels of LDL and triglycerides, and low HDL, are associated with the development of ACVD.4

What we eat plays a major role in our long-term health. Our daily diet is one of the most important lifestyle choices that impacts the risk and development of chronic conditions like heart disease, diabetes, and cancer.

Cocoa’s Health Benefits

People have consumed cocoa for centuries.5 Recent studies highlight the positive impact of cocoa flavanols and dark chocolate on heart health. Research suggests that enjoying dark chocolate can help improve cardiovascular function and support healthy blood vessels, with some findings indicating that it may also help lower blood pressure.6 7

Flavanols in cocoa can lower inflammation markers in aging adults, protecting cardiovascular health.8 Cocoa, especially dark chocolate, contains high levels of flavanols such as epicatechin, catechin, and procyanidins.

Some reports have shown that epicatechins improve vascular function, reduce blood pressure, enhance insulin sensitivity, and decrease platelet activity.9

Flavonoids in dark chocolate also help prevent DNA damage and maintain the integrity of cell nuclei—thanks to their antioxidant power.

So, good news! Enjoy your dark chocolate in moderation.

What are Flavanols?

Flavanols are a natural plant compound found in foods like cocoa, tea, apples, and berries. As antioxidants, they help shield cells from free radicals and are associated with benefits such as improved blood flow, heart health, and cognitive function.

Key flavanols: catechin, epicatechin, EGCG (also in green tea).

Best Food Sources: cocoa, green tea, pears, cranberries, apples, cherries, red wine, and beer. Also, they are found in high amounts in broccoli, kale, onions, and beans. Herbs include astragalus, which has been shown to improve resistance to infections, fight against immunological disorders and viral infections, and used as a hepatoprotective heart tonic, and in the treatment of nephritis, and diabetes.10

Cocoa Flavanols and Vision Health

Flavonoids, such as catechins and proanthocyanidins, found in cocoa and fruits, have been shown to improve visual adaptation and overall vision performance.11 Cocoa high in flavanols can trigger vasodilation, boosting the flow of nutrients and oxygen—benefiting areas like the eyes.12

In Europe, extracts containing anthocyanins from bilberry (Vaccinium myrtillus L.) fruit are commonly used for their medicinal benefits.13 Bilberry is known for its ability to support vision health, with some reports suggesting it can improve night vision and is often taken as a supplement for this purpose.14

Atherosclerosis and Eye Problems

Atherosclerosis is linked to several eye problems including: macular degeneration, retinal vein occlusion, and ischemic disorders of the retina and optic nerve. Studies have shown that these conditions share underlying mechanisms, such as cholesterol buildup and impaired blood flow, with cardiovascular disease.15 16

Brain Health and Flavanols

Studies suggest a diet rich in flavanols may help reduce age-related cognitive decline. Findings from the Framingham Heart Study suggest that people who eat more flavonoid-rich fruits during midlife have a lower risk of developing dementia. Consuming certain fruits both in midlife and later in life may offer added protection against cognitive decline.17

Skin Health and Flavanols

Consumption of flavanols can improve skin thickness, hydration, and protection against sun damage. Regularly consuming cocoa that’s rich in flavanols has been shown to protect the skin from UV-related redness and improve overall skin health in women.18

Anti-Cancer

Flavonoids are known for their broad anticancer properties, making them promising candidates for future research into new cancer-preventive treatments and for uncovering how they work at a cellular level. Regularly including flavonoid-rich foods or supplements in your diet may help support a healthier gut microbiome, lower cancer risk, and promote optimal cell function.19

Blood Pressure

Normotensive and mildly hypertensive patients with 50 mg epicatechin intake daily showed a significant reduction in mean arterial and diastolic office BP compared with placebo.20 These results matched well with a number of other related studies.21 22 23 24

Suggested Supplements

Dr. Grossman’s Complete Eye Formula 2oz (oral spray) – comprehensive oral formula for maximum absorption containing a wide range of targeted nutrients for optimal eye health.

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply

Dr. Grossman’s Bilberry/Ginkgo Combination 2oz (60ml)

Mushroom Emperors 120 vegtabs (M08003)

American Ginseng

Hawthorne Extract 600 mg 60 vegcaps

Nitric Oxide Supplement – helps promote increased oxygen through the body and eyes.

NMN Wonderfeel Capsul 60 vegcaps

Dr. Grossman’s Premium Turmeric Vcaps (Organic)

Brain and Memory Power Boost 120 caps

UBQH 100mg 60 softgels

Packages

Brain and Memory Support Package 1

AMD Package 1 (3-month supply)

Recommended Books

Natural Eye Care: Your Guide to Healthy Vision and Healing – on backorder for 2-3 weeks

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s

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  4. O’Donnell C.J., Elosua R. Cardiovascular Risk Factors. Insights from Framingham Heart Study. Rev. Española Cardiol. 2008;61:299–310. doi: 10.1157/13116658 ↩
  5. Surujdeo-Maharaj S., Sreenivasan T.N., Motilal L.A., Umaharan P. Black pod and other phytophthora induced diseases of cacao: History, biology, and control. In: Bailey B., Meinhardt L., editors. Cacao Diseases. Springer; Cham, Switzerland: 2016. pp. 213–266 ↩
  6. Grassi D., Socci V., Tempesta D., Ferri C., De Gennaro L., Desideri G., Ferrara M. Flavanol-rich chocolate acutely improves arterial function and working memory performance counteracting the effects of sleep deprivation in healthy individuals. J. Hypertens. 2016;34:1298–1308. doi: 10.1097 ↩
  7. Flammer A.J., Sudano I., Wolfrum M., Thomas R., Enseleit F., Périat D., Kaiser P., Hirt A., Hermann M., Serafini M., et al. Cardiovascular effects of flavanol-rich chocolate in patients with heart failure. Eur. Heart J. 2012;33:2172–2180. doi: 10.1093/eurheartj/ehr448. ↩
  8. National Institutes of Health. The Impact of Cocoa Flavanols on Cardiometabolic Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC8031944/ ↩
  9. Stahl L., Miller K.B., Apgar J., Sweigart D.S., Stuart D.A., McHale N., Ou B., Kondo M., Hurst W.J. Preservation of cocoa antioxidant activity, total polyphenols, flavan-3-ols, and procyanidin content in foods prepared with cocoa powder. J. Food Sci. 2009;74:C456–C461. doi: 10.1111/j.1750-3841.2009.01226 ↩
  10. Diana J., O’Leary M., Philip W., Lindberg M.B., Semple S.J. Phytochemistry and bioactivity of Acacia sensu stricto (Fabaceae: Mimosoideae) Phytochem. Rev. 2018;18:129–172. ↩
  11. Corbé C., Boissin J.P., Siou A. Sens lumineux et circulation choriorétinienne. Etude de l’effet des O.P.C. (Endotelon). Journal francais d’ophtalmologie, 11 (5) (1988), pp. 453-460 ↩
  12. Journal of Hypertension, 21 (12) (2003), pp. 2281-2286, 10.1097/00004872-200312000-00016 ↩
  13. Morazzoni P., Bombardelli E. Vaccinim myrtillus L. Fitoterapia. 1996;67:3–29. ↩
  14. Morazzoni P., Bombardelli E. Vaccinim myrtillus L. Fitoterapia. 1996;67:3–29. ↩
  15. Bischoff PM, Flower RW. High blood pressure in choroidal arteries as a possible pathogenetic mechanism in senile macular degeneration. Am J Ophthalmol. 1983;96:398-399 ↩
  16. Moore DJ, Hussain AA, Marshall J. Age-related variation in the hydraulic conductivity of Bruch’s membrane. Invest Ophthalmol Vis Sci. 1995;36:1290-1297 ↩
  17. J Prev Alzheimers Dis. 2024 Jun 21;11(5):1270–1279. doi: 10.14283/jpad.2024.116 ↩
  18. J Nutr. 2006 Jun;136(6):1565-9. doi: 10.1093/jn/136.6.1565. ↩
  19. Nutrients. 2020 Feb 12;12(2):457. doi: 10.3390/nu12020457 ↩
  20. Taubert D, Roesen R, Lehmann C, et al. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial. JAMA. 2007;298:49–60 ↩
  21. Ibid: Taubert D, Roesen R, Lehmann C, et al. ↩
  22. Taubert D, Berkels R, Roesen R, Klaus W. Chocolate and blood pressure in elderly individuals with isolated systolic hypertension. JAMA. 2003;290:1029–1030 ↩
  23. Taubert D, Berkels R, Roesen R, Klaus W. Chocolate and blood pressure in elderly individuals with isolated systolic hypertension. JAMA. 2003;290:1029–1030 ↩
  24. Engler MB, Engler MM, Chen CY, et al. Flavonoid‐rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr. 2004;23:197–204. ↩