Yes, chocolate—especially dark chocolate and cocoa powder—can benefit your heart. However, not all chocolate offers the same heart-healthy advantages. The milk chocolate bars or chocolate-covered cherries you might crave don’t provide these benefits. It’s the dark varieties with high cocoa content that are most effective.

When choosing chocolate, focus on the percentage of cocoa solids. This percentage reveals how much cocoa and cocoa butter are in the product compared to other ingredients. Check the label for added sugars, preservatives, and fillers like nuts, fruits, and creams, which add unnecessary calories.

Dark chocolate and cocoa powder are rich in flavonoids, which can lower the risk of heart disease and reduce blood pressure. The higher the cocoa percentage, the more flavonoids, and the better it is for your heart. A study in the Archives of Internal Medicine found that women who ate one serving of chocolate a week (about one ounce) were 60 percent less likely to die from heart disease. They also showed lower levels of carotid plaques, which clog arteries and reduce oxygen flow to the brain.

However, many chocolates undergo repeated processing, stripping away some of their antioxidant properties. White chocolate, for example, contains no flavonoids because it lacks cocoa solids—just cocoa butter and sugar. While dark chocolate is beneficial, it’s best enjoyed in moderation. Women who ate chocolate daily experienced similar health benefits to those who ate it once a week.

If chocolate isn’t your thing, you can still get flavonoids from other sources like red wine, tea, cranberries, and apples.