Sweet news about chocolate: what you need to know to unwrap chocolate's healthy side

If you love chocolate but not tile guilt that comes with eating it, take heart. In light of mounting evidence, experts now agree that the darling of the dessert world is actually good for you.

"Dark chocolate and its cousin cocoa are teeming with potent antioxidant plant chemicals called flavonols that emerging science reveals protect the health of the cardiovascular system by improving artery function," says Ann Kulze, MD, author of Dr Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality.

And dark chocolate's health benefits don't stop at the heart. It also helps prevent prostate disease fight inflammation and even boost your mood, says Robert Nagourney, MD, medical director for the Todd Cancer Institute at Long Beach Memorial Medical Center.

Researchers are still figuring out exactly how the antioxidants in chocolate oiler such wide-reaching health benefits. What they do know is that the disease-fighting flavonols in cocoa beans are similar to those found in red wine, green tea and certain fruits and berries.

But before you load your cart up with all things chocolate, read on for tips on choosing products that will deliver a healthy treat.

Chocolate Tip #1--The Darker the Better

The higher the percentage of cocoa content, the higher the flavonol concentration. Look for bars with a minimum of 60 percent cocoa, though 70 percent or greater is best, according to Kulze. Most palates will find more than 85 percent cocoa too bitter.

Chocolate Tip #2--Look at Those Labels

The health benefits of a dark chocolate bar with 70 percent cocoa can be reduced with unhealthy added ingredients such as corn syrup and hydrogenated fats. "The lower the sugar and fat content, the better it is for your health," Kulze says. Avoid chocolate products that contain partially hydrogenated oils and sweeteners other than sugar.

Chocolate Tip #3--Move Over Milk

Limit or avoid products that say "milk chocolate," or those that have milk or milk solids listed as ingredients. In addition to increasing the fat content, milk--even a glass consumed while eating chocolate--may prevent the body's absorption of cocoa flavonols, studies show.

Chocolate Tip #4--Keep Your Servings Small

So go ahead, let chocolate make your day, but limit daily consumption to about 1/2 to 1 ounce of dark chocolate. "Any benefit would be wiped out if weight is gained," says Kulze. And if you are going to cook with chocolate (think chocolate-dipped organic strawberries), keep in mind that the healthy effects of cocoa can be destroyed by heat, so melt it at a lower temperature.

ECCO BELLA HEALTH BY CHOCOLATE BEAUTIFUL BONES BAR

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DAGOBA ORGANIC DARK CHOCOLATE NEW MOON 74%

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LAKE CHAMPIAN TANZANIA DARK CHOCOLATE 75% COCOA

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GREEN & BLACK'S ORGANIC DARK CHOCOLATE WITH 70% COCOA SOLIDS

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ENDANGERED SPECIES DARK CHOCOLATE WITH DEEP FOREST MINT

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