Your sweetheart may have the key to your heart, but a proper diet and physical activity can be the key to a healthy heart.
This Valentine’s Day, indulge your sweetheart with a heart-healthy gift with the following ideas:
1. Have some strawberries and chocolates
Dip strawberries in dark chocolate for a delicious treat! It will not only provide flavonoids from the chocolate and fiber but also phytochemicals and potassium from the fruit itself promoting a great heart health. In addition, you may also include dishes that feature red products such as apples, beets, cherries, grapes, peppers and pomegranate seeds.
2. Exercise and de-stress together
Exercise is another key to a healthy heart. Invite your sweetheart for an active date. or try something active together, like swimming, running, snowkating or even dancing the night away. Make a pact to exercise together regularly even if it’s not V-day!
Furthermore, gifts can be both from the heart and for the heart, especially if they can help reduce stress. Although stress hasn’t been directly linked to heart disease but it can cause heart-related health problems such as higher blood pressure and damaged arteries.
3. Eat some dark chocolates
This is an easy one especially since it’s V-Day. A little bit of dark chocolate (one to two ounces) may help lower blood pressure, and therefore contribute to a healthy heart. It is recommended to consume those with at least 75% cocoa.
4. Cook meals with beans and legumes
These provides us huge levels of fiber, protein, and antioxidants. Whether it’s chickpeas, lentils, or black beans that you prefer, they are all nutritional powerhouses. Additionally, they can help satisfy hunger, reduce post-meal blood sugar spikes, feed the beneficial bacteria in our gut and helps control cholesterol.
5. Add some avocados
Avocados contain both monounsaturated and polyunsaturated fats. They are considered nutrient-dense considering over 75% of the fat in avocados is unsaturated or good fats that helps lower bad cholesterol, as long as you eat them in moderation. So, make an avocado toast, throw a few slices into your smoothie, or even blend it to some chocolatey dessert.
6. Be mindful of salt
Studies have shown that high salt intake is a major contributor to heart disease. It was concluded that 1.65 million deaths caused by heart disease that occurred in 2010 were related to high sodium consumption above a reference level of 2.0 g per day.
It’s indeed an important seasoning to our food however we can can limit the amount when cooking by adding up other flavors such as garlic and freshly ground pepper.
When making soup, Chef Hamlet Garcia of the American Heart Association’s Go Red For Women movement recommends using a bouquet garni – a bundle of herbs, like parsley, thyme, and bay leaves.
7. Show the kids the essence of Valentine’s Day
Kids are sweethearts too. Setting a healthy example for your little valentines is a great idea. Take them to an active family outing or kids’ parties where they can make heart-shaped crafts which they can share to others as a healthy token of affection.
The American Heart Association also offers amazing tips for you and your loved ones this Valentine’s Day…
- Rather than tempting your beloved with sweets, consider a gift that has more permanence. Search for a poem that describes your feelings and write it on beautiful paper for a handmade Valentine.
- Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall.
- If your kids are having a Valentine’s Day party at their school or day care, instead of sending candies, consider raisins, grapes, whole-grain pretzels, colored pencils or stickers as tokens of their friendly affection.
- Cooking at home is an excellent way to control what and how much you eat. Take a date to a local cooking class to practice your skills or learn a new technique.
- Prepare a romantic candlelit dinner at home.
- Give to one another by giving back. Ask a date to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress.
- Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness.
- Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars.
- Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.
- Don’t forget to love Fido, too! Give your pet a Valentine and remember to walk or exercise them daily – getting active with your pet will benefit your health and your bond with your pets.
- Take it slow – if you receive a luxurious box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks.
- Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to help keep your heart healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week.
- Check out our tips for healthier preparation methods for cooking.
- Rekindle an old flame – try preparing one of your sweetie’s favorite recipes in a healthier way. These healthy substitutions can help you cut down on saturated fats, trans fats, salt (sodium), and added sugars, while noticing little, if any, difference in taste.
Valentine’s Day comes just once a year. But it’s a great reminder to strive for a lifetime of healthy hearts.
Have a Happy Valentine’s Day!
Single? No Problem. Check out this 13 Self-Care Tips for this Valentine’s Day.