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We all know that leafy greens, Brussels sprouts, and cruciferous vegetables are nutritional powerhouses, so we find ways to prepare them tastefully and incorporate them into our diets. But when delicious treats we love already turn out to have real health benefits, well, that is just sweet!

 There has been mounting research that dark chocolate, rich in antioxidants, may be good for your heart.

Studies have shown that consuming dark chocolate can lower both blood pressure and “bad” cholesterol. The flavonoids may also prevent the excessive clumping together of blood platelets that can cause blood clots. In addition, a substance in cocoa helps the body process nitric oxide (NO), a compound critical for healthy blood flow.

Now, a new study published in the British Journal of Nutrition says that consumption of polyphenol-rich dark chocolate may protect DNA from oxidative damage, preventing artery hardening and heart disease.

Milk chocolate or white chocolate do not supply the same health benefits, as they do not have the high antioxidants levels found in dark chocolate (which has a 65-70% cocoa content). In fact, washing down dark chocolate with milk may also prevent the antioxidants from being absorbed. Dark chocolate also has less sugar and more protein than the lighter chocolates.

In addition to the above advantages, chocolate in general is also a mood-booster. It contains serotonin, a natural mood-boosting anti-depressant, and stimulates pleasure-inducing endorphin production.

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 Walnuts, like many other nuts, also appear to have many health benefits.

Researchers found that people who eat nuts regularly have lower risks of heart disease. One study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death, while another found that women who ate nuts more than 4 times a week were 40% less likely to die of heart disease.

In fact, in 2003, the FDA approved the following health claim for 7 kinds of nuts: “Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

Now, a study from Yale published in Diabetes Care reports that daily consumption of walnuts may improve the health of diabetics’ blood vessels, thereby decreasing their risk of heart disease. There was also a trend towards improved cholesterol levels among the participants, all diabetics.

This follows a recent study in the American Journal of Clinical Nutrition that found that a diet supplemented with walnuts, rich in polyunsaturated fatty acids, led to reductions in cholesterol levels.

Nuts are one of the best plant sources of protein. They are rich in fiber, plant sterols, phytonutrients and antioxidants such as Vitamin E and selenium.

Of course, dark – or any – chocolate, and walnuts – or any nuts - are high in both calories and fat, so enjoy them in moderation. To make sure they fit into your daily caloric needs, use them as a replacement for foods high in saturated fats and sugar/sweeteners.

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