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
__________________________________________
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.
__________________________________
Read today's Daily Diet Guide

Health Benefits of Pomegranate

Overview

Pomegranate contains high levels of polyphenols, which act as powerful antioxidants that help to protect the cells from oxidative damage. These polyphenols have been shown to have a number of health benefits in laboratory studies as well as in epidemiological studies in humans. In fact, due to the high level of polyphenols and the health benefits observed in a number of scientific studies, pomegranate has been listed as a "superfruit" by the Food Marketing Association.

Polyphenols in Pomegranate

A number of studies show that polyphenols in pomegranate act as powerful antioxidants in laboratory animals and in humans. These compounds act as scavengers, mopping up free radicals in the blood and protecting healthy cells from oxidative damage.

Health Benefits of Pomegranate

A number of studies have been done to determine the health benefits of pomegranate. These studies show that regular intake of pomegranate and pomegranate juice can help to promote health and prevent a number of diseases. The health benefits observed are associated with the high content of polyphenols in pomegranate. According to these studies, pomegranate and pomegranate juice may help to:

• Prevent hardening of the arteries
• Protect against heart disease
• Prevent blood clots
• Slow down the growth of cancer cells (breast and prostate cancer)
• Fight bacterial infection
• Increase glucose and insulin sensitivity (reducing the risk of type 2 diabetes)
• Improve cholesterol profile (markers for heart disease risk)
• Promote brain health and protect against Alzheimer’s

Eat More Fruits Like Pomegranate

The food guide pyramid calls for Americans to eat at least 2 to 3 servings of fruits daily, along with at least 2 to 3 servings of vegetables.

Eating pomegranate or drinking pomegranate juice daily or at least 3 times a week will help you to meet this goal. You will also be able to enjoy the health benefits that the polyphenols in pomegranate provide.