What experts say about dark chocolate's ability to lower cholesterol

The bitter sibling of the chocolate family, dark chocolate has increasingly become a go-to dessert for people choosing a more health-conscious but delectable treat. One of the benefits the famously "acquired taste" may bring is lowered cholesterol – though experts caution you still should monitor how much you eat.

Compared to milk and dark chocolate, dark chocolate has the highest cocoa percentages, so the flavor is less dependent on milk and sugar. Its rich flavanol content, polyphenols and anti-inflammatory effects could lead to reductions in LDL – "'bad' cholesterol,” and improvement in endothelial function," said Dr. Uma Naidoo, a nutritional biologist and author of the book "This is Your Brain on Food." This is especially the case for dark chocolate with a higher cocoa content.

Still, Naidoo underlined any cholesterol reductions are likely to be small, and any improvements to the endothelium, which relaxes blood vessels and aids circulation, to be "modest."

In addition to the cardiovascular benefits, dark chocolate has been linked to a reduced risk of heart disease over time, better aging and increased brain health. The touted cholesterol improvements are minimal compared to medication management, said dietitian Christina Manian, who said more overall research is needed.

She added the benefits could be quickly diminished if paired with a chocolate product that contains added sugar, which increases cholesterol and inflation.

How much dark chocolate can I have?

Ten to 30 grams of dark chocolate, or roughly one to three small squares from a bar are OK to eat per day, said Manian. Eating this three to five times a week is acceptable, since small amounts are shown to be effective and this keeps added sugar intake to a minimum.

If a person is sensitive to caffeine, which naturally occurs in chocolate, Manian said it is best to consume earlier in the day.

What is the healthiest dark chocolate to eat?

Not all dark chocolates are made the same. The preparation process plays a role, as does the cocoa concentration.

"The best version of dark chocolate is a small square of extra dark chocolate, 70% or darker, that is not a processed candy bar which contains added sugar," said Naidoo. Above 85% is considered the best.