The Smart Chocolate Lover

You've finished your Valentine's Day box of chocolates, and your sweet tooth is still not satisfied.

Don't feel bad because you're not alone. Chocolate is the most commonly craved food in America, especially among women.

But should you feel guilty about eating chocolate? Probably not, if you watch what kinds of chocolate you eat and how much.

Research suggests that antioxidants found in chocolate - the same ones also found in green tea, red wine, orange juice, spinach, onions, corn, strawberries, bananas and apples - reduce the risk of cancer and heart disease. Antioxidants prevent cell damage from toxins or free radicals, which our bodies produce and are thought to accelerate the aging process.

Also, your body converts the stearic acid in chocolate into a potentially heart-healthy monounsaturated fat. Monounsaturated fats do not increase your LDL (bad) cholesterol, and there is some evidence that they may raise your HDL (good) cholesterol that protects against heart disease.

But eating too much of a "good" thing can be detrimental. The Center for the Science in the Public Interest, citing a study in an issue of the American Journal of Clinical Nutrition linking stearic acid to a higher risk of heart disease, says you should not be fooled into believing that chocolate is a healthy treat.

"Chocolate is no health food. We can't let chocolate off the hook. It's high in fat, which means it's high in calories," said Bonnie Liebman, director of nutrition for the Center for Science in the Public Interest, a nonprofit organization that advocates food safety and nutrition.

Tips for chocolate lovers

But abstinence isn't the only way to go, especially if you are a chocolate lover, says Robin Vitetta-Miller, M.S., cookbook author, healthAtoZ's nutritionist, and contributing editor to Cooking Light magazine.

Eating a moderate amount of chocolate "fits into a healthy diet - it just shouldn't be taken to an extreme," Vitetta-Miller says.

"People should enjoy their food, and we know they love chocolate. They shouldn't be afraid to consume chocolate in moderation," says Marlene Machut, external affairs manager for M&M/Mars, the nation's second largest candy maker.

If you're a big chocolate eater, here are some tips from Vitetta-Miller on how to satisfy your sweet tooth without adding a ton of calories and fat to your diet:

• Avoid chocolate products that say "hydrogenated oils" on the label. The hydrogenation process (turning oils into a solid) creates trans fats, a fatty acid linked to heart disease. Total fat content is also listed on the label.
• Try dark chocolate, which is richer in antioxidants and stearic acid than milk chocolate.
• Use chocolate products that are lower in calories and fat, such as chocolate-flavored syrup and cocoa power, which have most of the cocoa butter removed.
• You only need a little chocolate to get the job done. Eat a small amount of miniature size candies instead of big bars.