10 Heart-Healthy Foods for Valentine's Day

This Valentine’s Day, be good to your sweetheart, but don’t forget to take care of your own heart. Start by eating a variety of colorful fruits and vegetables. These foods are rich in polyphenols, which are plant compounds that have been shown to promote heart health.

Indeed, polyphenols may provide a wide range of health benefits. According to an article in the American Journal of Clinical Nutrition, studies show tat polyphenols may help to prevent cardiovascular disease and may reduce your risk of developing certain cancers. Polyphenols have also been linked to a reduced risk for type 2 diabetes and other diseases of aging.

If you are not consuming 5 to 9 servings of fruits and vegetables, you may not be getting the health benefits that these foods offer. This Valentine's Day do something good for your heart. Eat more colorful fruits and vegetables to boost your polyphenol intake and reduce your risk of heart disease.

Here are 10 foods to help you get started:

1. Apples
2. Red grapes
3. Cranberries
4. Pomegranate
5. Eggplant
6. Broccoli
7. Onion
8. Cocoa/Dark chocolate
9. Tea
10. Red wine

References

Agricultural Research Service

American Journal of Clinical Nutrition
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If you have questions about diet and nutrition, consult a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org or by searching online.
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Health Benefits of Dark Chocolate

It’s Valentine’s Day and more chocolate will probably be eaten today than any other day of the year. That could mean a lot of sugar for people who are trying to cut back on calories.

But the news is not all bad. Chocolate that contains a high percentage of cocoa might actually be good for you. Natural cocoa from cocoa beans are high in antioxidants, which can protect your cells from oxidative damage. Milk chocolate less cocoa and, therefore, does not provide the same level of protection.

Studies show that polyphenols, the active compounds in dark chocolate, may help to lower blood pressure, improve heart health and prevent stroke. These compounds might also protect brain cells, thus helping to slow dementia.

Keep in mind that all chocolates are not equal. Milk chocolate does not contain the same high levels of polyphenols that are found in dark chocolate. That means you would not be getting the same health benefits.  So, the next time you reach for chocolate, make sure it is dark chocolate.

Read the label before you buy.

References

BioMed Central
Circulation

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If you need help planning healthy meals and snacks for heart health or to control your blood pressure, talk to a registered dietitian. Find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org or do an online search. Registered dietitians are the healthcare professionals most trained and experienced in the art and science of nutrition, medical nutrition therapy and other aspects of food and nutrition. 

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Choose Unsaturated fats for A Healthy Heart

You’ve been warned about eating too much fat. That is because fats are high in calories, which could cause you to gain unwanted weight. Compared to carbohydrates and protein, which provide 4 calories per gram, fat contains 9 calories per gram. That’s more than twice as many calories as carbohydrtes or protein.

The other problem with fat is that most commonly eaten foods that are high in fat are either fried foods or baked goods that are made with white flower. These foods are usually low in fiber and other essential nutrients. So, you get a lot of calories but little nutritional value.

Clearly, controlling your fat intake is essential to controlling your weight. That does not mean that you have to avoid fats. In fact, according to the U.S. Department of Agriculture and the Centers for Disease Control and Prevention, you should get 25 to 35 percent of your calories from fats.

But not all fats are created equal. There are trans fats, saturated fats, monounsaturated fats and polyunsaturated fats.

Trans fats are the worse fats because they can damage your heart and blood vessels. Saturated fats are also bad, though not as bad as trans fats.

On the other hand, monounsaturated fats and polyunsaturated fats are good for you. They help to keep your total and LDL cholesterol and triglyceride levels down. Keeping your cholesterol and triglyceride levels down is important because high levels can lead to cardiovascular disease, resulting in a heart attack or stroke.

Choose your fats wisely. It will do your heart good.

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