How Cocoa Flavanols Support Brain and Heart Health

Your brain and heart work tirelessly to keep you functioning at your best, yet it’s easy to overlook their health until problems arise. Fortunately, supporting both organs can be as simple as incorporating cocoa into your daily routine specifically, cocoa flavanols.

Cocoa flavanols are plant-based compounds found in cacao that promote healthy blood flow. Improved circulation benefits everything from cognitive function to heart health, making these flavanols a powerful (and delicious) addition to your diet.

What Are Cocoa Flavanols?

Flavanols are a type of flavonoid, a group of antioxidants found in plants. Cocoa flavanols, in particular, have been shown to increase nitric oxide production, which helps blood vessels widen and function more efficiently. This effect supports better circulation, brain function, and cardiovascular health.

While cocoa powder and dark chocolate contain some flavanols, they often come with added sugars and fats. Plus, heat processing during chocolate production reduces flavanol content. That’s why nutrition experts recommend obtaining flavanols from high-quality cocoa extracts or supplements for the most benefits.

Brain Benefits of Cocoa Flavanols

Cocoa flavanols enhance blood flow to the brain, which may improve:

Memory and recall–Studies suggest flavanols support long-term, spatial, and word recall memory.
Focus and cognitive function–Better circulation may aid mental clarity and processing speed.
Neural protection–Flavanols help maintain neuron health, which is crucial as we age.

A Nature Neuroscience study found that adults who consumed a high-flavanol diet for three months performed better on memory tests compared to those who did not.

Heart Benefits of Cocoa Flavanols

A five-year study from Brigham and Women’s Hospital (The COSMOS Study) found that participants who took 500 mg of cocoa flavanols daily had a 39% lower risk of cardiovascular disease-related death.

Other research suggests cocoa flavanols support heart health by:

Improving blood vessel flexibility–Helps regulate healthy blood pressure.
Enhancing circulation–Better blood flow benefits the entire body.
Reducing inflammation–Flavanols have natural anti-inflammatory properties.

How to Add Cocoa Flavanols to Your Routine

For a flavanol boost, consider cocoa extract powders or capsules designed to retain high concentrations of these compounds.

Easy ways to incorporate cocoa flavanols:

• Stir cocoa extract into hot water, coffee, or smoothies.

• Add it to overnight oats, protein energy balls, or yogurt.

• Blend into homemade dips or baked goods for a nutrient-packed treat.

The Bottom Line

Cocoa flavanols are a science-backed way to support brain and heart health by improving blood flow and protecting neurons. While chocolate contains some flavanols, supplements and extracts provide a more concentrated source without excess sugar or fat.

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