February in addition to being Black History Month, the month that we celebrate the many contributions that were made to the world by the ancestors of African slaves in America like
Daniel Hale Williams, MD (1856-1931): Williams was one of the first physicians to perform successful open-heart surgery, operating on the pericardium to repair a stab wound to the chest.
Vivien Theodore Thomas, MD (1910 -1985): Without any education past high school, Thomas become a cardiac surgery pioneer and a teacher of operative techniques to many of the country’s most prominent surgeons. As a surgical technician, Thomas developed the procedures used to treat blue baby syndrome in the 1940s.
Kim Allan Williams Sr, MD, MACC: There are two kinds of cardiologists: vegans and those who haven’t read the data.” Dr Kim Allan Williams is a remarkable man. As the first vegan president of the American College of Cardiology, what he says about the value of plant-based diets and the harms of meat-based diets is well-informed and evidence-based.
This is also American Heart Health Month. This is when we shine light on the heart. Many have written beautiful poems, stories and plays about it. There is a famous quote in the Islamic tradition that says that ….
“Truly in the body there is a morsel of flesh which, if it be sound, all the body is sound and which, if it be diseased, all of it is diseased. Truly it is the heart.” Prophet Muhammad
So what can you do to improve your heart health.
The good news is that your health is in your hands. Scientist and physicians now know what foods and lifestyle choices lead to good health. So you can choose healthy habits and foods to live a healthy lifestyle. I decided to write about chocolate because, guess what, you can still eat it!
The Research
Now that scientist have discovered that cocoa beans contain a health-promoting biological active compound, chocolate candy has sprouted a halo and grown a pair of wings. So now whenever you eat chocolate you feel justified because “it’s healthy”. And it is.
It’s the cocoa beans that contain flavonoids that have antioxidants an anti inflammatory properties. “And you respond with–Well I need that! Here’s the rub though.” Does the chocolate that you love have enough flavonoids to improve your health? Or are you eating the wrong chocolate.
Let’s find out
The closer to the cocoa bean the potentially more beneficial the chocolate is. So dark chocolate 1st with about 50 to 90 percent flavonoids, milk chocolate 2nd with about 10 to 50 percent flavonoids and white chocolate coming in dead last with no flavonoids. Brownies, cake and ice cream have very little health promoting compounds.Yes I know, there is nothing like a good brownie.
More good news
Nutrients Journal in 2017 says eating dark chocolate had a favorable outcome on blood pressure, cholesterol and triglycerides and insulin sensitivity. The research shows 1 to 3 oz a week. Can you live with that– chocolate upto 3 ounces a week?
Tips:
- Don’t rely on chocolate as your only source of flavonoids try other sources such as tea, red grapes, berries and apples.
- Keep chocolate out of the refrigerator to avoid bloom(a harmless but unappealing whitish coating of
crystalized sugar) triggered by condensation - Minimize chocolate treats made with refined grains and/or too many added sugars.
- Eat the chocolate you enjoy the most in moderation
- Eat chocolate because you love it not because it’s good for you because you are not really sure how many flavonoids you’re really getting.
A favorite recipe around our home
Chocolate Smoothie
1 cup of non-dairy milk
2 tbsp of Anthony’s Cocoa powder
1 cup frozen cherries
3 medjool dates with pits removed
1 handful of spinach or kale
1 frozen/fresh banana
Blend in Vitamix until smooth. You can also add walnuts protein powder, or ther frozen fruit depending on taste and need.
So enjoy yourself and eat a little chocolate every week!