Dark Chocolate (75%+ Cacao)

Clinical studies suggest consuming about 1 to 1.5 ounces (roughly 20 to 30 grams) of high-cacao dark chocolate per day to experience blood pressure benefits. Eating more than this small portion can quickly add excess saturated fat and calories to your daily diet.

Recent independent testing, such as a 2022 report by Consumer Reports, found concerning levels of cadmium and lead in several popular brands of dark chocolate. To minimize risk, consumers should look for brands that explicitly test their cacao beans and publish their heavy metal safety data.

The bitterness comes directly from the high concentration of cocoa solids and the presence of alkaloids like theobromine, which are naturally occurring in the cacao bean. Unlike milk chocolate, the absence of high volumes of sugar and liquid milk leaves this bitter flavor fully exposed on the palate.

Lindt Excellence 70% Dark Chocolate is a decent option because it contains real cocoa butter and a decent amount of flavanols. However, it still contains added sugar and soy lecithin, so while it is better than milk chocolate, pure baking chocolate or 85%+ bars are healthier choices.