Walking through the aisles of the supermarket reminds us that Christmas is far behind and Valentine’s Day is just around the corner.

Chocolate is a traditional food given as a gift during this sweetheart holiday, even though I wonder if it was even a food during the time of St. Valentine.

Many of the chocolate lovers leave their guilt behind when choosing dark chocolate.

Why? First, while chocolate contains saturated fats, studies have shown that not all types of saturated fats raise blood cholesterol levels. For example, stearic acid is a saturated fat that makes up one-third of the fat in chocolate. Stearic acid does not raise blood cholesterol levels. In addition, oleic acid, a monounsaturated fat also found in olive oil, makes up one-third of the fat in chocolate. Eating foods with oleic acid as part of a healthful eating plan has been shown to be beneficial for heart health.

The secret is the quantity of chocolate enjoyed. Look at the food label to check portion size and amount of calories. If you enjoy a piece of chocolate, reduce the amount of butter or margarine in that day to offset the calories, or better yet, go for a walk to burn off some of those extra calories.

Chocolate lovers sometimes argue that chocolate may help reduce the risk of heart disease. Chocolate is made from cocoa beans which are rich in a specific type of antioxidant called flavanols. Flavanols are found in several plant foods, such as apples, berries, beans, nuts, purple grapes, red wine and teas. The less processed, the more of the original cacao bean in the chocolate. Read the label and look for the highest amount.

Penn State’s Dr. Kris-Etherton explained that flavanols, a phytochemicals in cocoa seem to relax and dilate blood vessels. “When platelets flow freely in the blood, the risk of blood clots - which can cause heart attacks and strokes - is greatly reduced. Chocolate has the same effect as aspirin therapy,” noted Kris-Etherton, “but without the negative gastro-intestinal side effects.”

Like all foods, chocolate can fit into a healthful eating pattern. Chocolate can be enjoyed in moderation to add flavor and pleasure to eating. Portion size, along with a balanced diet filled with fruits and vegetables, can offset the calories.

Enjoy this beverage on a cold winter’s night. Cardamom spice and orange peel make this concoction mystical and magical. You’ll want to drink it for at least 1,001 nights.

3 ounces 70% cacao bittersweet chocolate

2 cups milk (from nonfat to half & half, your preference)

3-4 orange peel strips

1/4 teaspoon ground cardamom

Break up chocolate and place in small, heavy saucepan.

Melt with 1/2 cup of the milk over low heat while stirring constantly.

When the chocolate has melted, add remainder of the milk, plus the orange peel and ground cardamom while whisking or stirring rapidly.

Heat thoroughly over low-medium heat without bringing to a boil.

Remove orange peel and serve.

Makes about 3-4 mugs.

Source: allchocolate.com (Hershey’s food)

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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