b'A Little Chocolate, Good for Your HeartBy Phyllis Allen, M.S., R.D., L.D.Chocolatehasaveryinterestinghistoryoverthelastfewcenturiesrelatedtoimprovinghealth.Anemia, strengthening and awakening the brain, poor appetite, kidney stones, gout and tuberculosis are just of few illnesses chocolate was thought to cure. People prescribed chocolate to improve digestion and elimination, increasesexualappetiteandvirility,stimulatethenervoussysteminfeeble-mindedpatientssuffering exhaustion, and to soothe, calm and tranquilize patients describes as over-stimulated.While there is no real evidence chocolate affects most of these conditions, a little chocolate is good for the heart!There are a number of recent studies documenting chocolates benefits for your heart.One of the fats in chocolate, stearic acid will not raise your total cholesterol or the bad LDL cholesterol and may boost the good HDL cholesterol.A healthy fat contained in olive oil, oleic acid, makes up about 1/3 of the fat in chocolate. Oleic acid, a monounsaturated fat, is beneficial for the heart. Scientist identified over 400 plant chemicals in chocolate. Chocolate contains antioxidants, flavonoids, phenols and catechins that may play a role in keeping your heat healthy. Antioxidants and flavonoids may protect or slow heart disease by preventing LDL cholesterol from forming plague that blocks arteries.Chocolate contains the same phenols found in red wine, tea, fruits and vegetables.These compounds may reduce your risk of heart disease.Catechins are antioxidants that help protect you form heart disease. Sounds like a few good reasons to eat a little more chocolate but this is not the go ahead to eat as much chocolate as you desire!Choosing the Best ChocolateChocolatehasmanyimpressivequalities.Ithascarbohydrates,fat,vegetableprotein,somepotassium, magnesium, and vitamins A, B1, B2, D and E, and is low in sodium. On the down side, a small piece of chocolate gives you a big dose of calories. A dark chocolate bar, about one ounce in size (slightly bigger than four dice), has as much as 200 calories. Just one tablespoon of chocolate chips has between 70 to 80 calories. If you plan to eat a little more chocolate for your heart, you will have to work those extra calories into your allowance for the day. Just an extra 200 calories from one chocolate bar a day adds up to an extra 20 pounds of weight gain in a year. Eat chocolate in moderation in your diet. Chocolate should not take the place other foods rich in antioxidants such as fruits, vegetables and whole grains.Are all chocolates equal? No.Dark chocolate has the most antioxidants and milk chocolate has about half the antioxidants found in dark chocolate. Do you know white chocolate is not chocolate! It is about 55% sugar, 20% cocoa butter, 14% milk solids, and flavoring. So if you want chocolate, go for the real stuff!Check out the ingredients in this months recipe. A small amount of butter adds a great taste to the cake. Why is there black pepper in a chocolate cake? The pepper intensifies the flavor of chocolate. Add a very small scoop of low-fat vanilla ice and drizzle a little chocolate sauce over the ice cream for a tasty dessert. Enjoy!22IMARA'