Study finds hot cocoa can help reduce stress — but only under these conditions

LOS ANGELES - A warm mug of hot cocoa may do more than comfort you on cold nights—it might also help reduce stress-related damage to your body. A new study, published in the Journal of Food & Function in November, found that flavonol-rich cocoa can improve vascular function after stress, but only under specific conditions, such as being paired with a high-fat meal.

What are flavonols, and why do they matter?

Flavonols are natural compounds found in cocoa, tea, berries, and other plant-based foods. Known for their antioxidant and anti-inflammatory properties, flavonols play a key role in improving vascular health by promoting vasodilation — the widening and relaxing of blood vessels.

What the study discovered about cocoa and stress

Researchers tested how flavonols in cocoa could counteract stress-induced vascular impairment. Scientists found that high-flavonol cocoa improved vascular function when participants consumed it with a high-fat meal before undergoing a mental stress test.

The study involved 23 healthy adults who consumed either high-flavonol cocoa (150 mg of epicatechin) or low-flavonol cocoa (less than 6 mg of epicatechin). They then ate a meal high in saturated fat, performed a stressful mental math test, and underwent vascular health measurements at various intervals.

When does cocoa reduce stress?

The study identified specific conditions under which cocoa’s flavonols provide benefits:

Unprocessed, high-flavonol cocoa is essential.

Only non-alkalized cocoa, which retains high levels of antioxidants, demonstrated vascular benefits. Processed, alkalized cocoa lacked the necessary flavonol content.

Paired with a high-fat meal.

The study included a meal rich in fats, such as croissants and cheese, to induce vascular stress. The flavonol-rich cocoa mitigated the adverse effects of the meal.

Measured after stress.

Participants underwent a mental stress test, which impaired vascular function. Those in the high-flavonol group had a faster recovery in brachial flow-mediated dilation, a key marker of vascular health.

How does this impact your health?

This study provides new evidence that cocoa’s health benefits extend beyond relaxation and indulgence. By improving vascular function, high-flavonol cocoa may help reduce the risk of long-term cardiovascular issues associated with stress and high-fat diets.

Practical ways to enjoy flavonols

To harness the benefits of flavonols, consider these tips:

• Use unprocessed cocoa: Choose non-alkalized cocoa powder labeled "natural" or "high in flavonols."
• Pair cocoa with meals: Enjoy a cup of cocoa with meals high in fats for maximum benefit.
• Add other flavonol-rich foods: Incorporate berries, dark chocolate (70% cocoa or more), and green or black tea into your diet.