Thinking of getting your favorite someone a box of chocolates for Valentine’s Day? Want to pamper yourself by enjoying a sweet indulgence? When chocolate is your treat of choice, the type you eat influences not only how good it tastes but how good it is for you, too.

Many studies have compared how milk and dark chocolate affect health and there is a clear winner. If you care about more than just the momentary sensations on your lips when enjoying chocolate, opt for dark chocolate. You’ll not only savor rich, deep taste when chocolate contains a higher percentage of cocoa but you may also lower your risk of type 2 diabetes, obesity, cardiovascular disease and high blood pressure when you go dark.

One of the most recent studies published in The BMJ about the health effects of chocolate noted that for every serving of dark chocolate a person consumed each week, there was a 3% reduction in type 2 diabetes risk. The study used data from 192,000 adults over 30 years and found that those who consumed five or more weekly servings of dark chocolate had a 21% lower risk of diabetes. But those who consumed milk chocolate did not have the same reduced diabetes risk. Eating too much milk chocolate has been linked to weight gain, which is a known risk factor for this disease.

The health benefits of dark chocolate come from the antioxidants like flavanols and polyphenols that naturally occur in cocoa. More cocoa content equals more antioxidants in the chocolate. Most health experts recommend choosing dark chocolate with at least 70% cocoa content to reap the most benefits. Dark chocolate may also have a slightly lower amount of fat and sugar compared to milk chocolate, but it is not exactly a health food.

But before you use the results of this study to go on a dark chocolate binge, keep in mind that the participants’ chocolate intake in this study was relatively low compared to the amount of chocolate the average American eats. So it is not known if the same findings would apply to people who consumed higher amounts.

While findings supporting the health benefits of dark chocolate may make us feel good about our chocolate obsession, it’s important to note that eating chocolate is still an indulgence and moderation is the name of the game when it comes to how much you eat. If you’re looking for a healthy way to enjoy some dark chocolate this Valentine’s Day, chocolate-covered strawberries are an ideal way to combine a small amount of dark chocolate with some luscious and nutrient-rich fresh strawberries. They’re a heart-healthy dessert that’s easy to love!

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