5 Heart-Healthy Food For A Perfect Valentine's Day 

Valentine's day is finally here! Are you pondering hard and scratching your head thinking what to eat out or cook for your sweetheart during this special day? Don’t worry we got your back! Here are some heart healthy treats and romantic pick up lines when giving your valentine a surprise! ;)

1. Your eyes are like the ocean, I could swim in them all day!🐟

Skip the red meat and opt for some yummy fish dish! Fish is the ultimate omega-3 provider which increases the good cholesterol HDL in our body, preventing the dangers of an irregular heartbeat and reduces plaque buildup.

The American Heart Association also advises consuming two meals of fish per week, preferably fatty fish such as salmon, mackerel, tuna, anchovies etc. Preparing a warm fish meal with some side dishes of tomatoes, roasted potatoes, asparagus can make your valentine swoon all over you! 

2. Roses are red, violets are blue. Sugar is sweet, and so are you ❤️ 

Chocolates are on the block when it comes to Valentine's day! When compared to milk chocolate, dark chocolate contains less sugar and more flavonoids that lowers blood pressure, lowering the risk of heart diseases and stroke (hint-hint!).

If you are going to bake some chocolate cookies, do consider adding some oatmeal too. This is because oatmeal contains soluble fiber that can help regulate your blood sugar level and soak up cholesterol!

3. You are berry much my type! 🍓

Berries are high in fiber, vitamins and minerals, particularly manganese and vitamin C, yet low in calories. Red-coloured berries such as strawberries, raspberries and cranberries are rich in carotenoid lycopene, which reduces risk of cancer and protects against heart and lung disease. Moreover, blueberries and bilberries also contain high antioxidants polyphenols called anthocyanins which can help reduce inflammation and protect your cells against free radicals, hence reducing the risk factors for heart diseases.

4. You make me go nuts for you! 🌰

Nuts and seeds are all packed with nutritional punch including vitamin E, magnesium, high-quality vegetable proteins. Though tiny and small they are, nuts and seeds offer some protein and fiber. For instance, almonds are rich in monounsaturated fats and fiber, which can help lower the bad cholesterol, LDL, and belly fat. Both monounsaturated fats and fiber are important nutrients that help prevent heart diseases.

Flaxseeds, macadamia nuts, walnuts and chia seeds are also excellent providers of plant-based omega-3 fatty acids. However, eat them in moderation as nuts tend to have high calories. Try sprinkling some of them into your recipes to add in that extra crunchiness!

5. Here you go, a cuppa hot tea. Because that’s what you are, a hottie~ 😳

Green tea is touted to be one of the healthiest beverages. It is rich in polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart.

One large study in Japan followed 40,000 adult participants over 11 years, and found that daily green tea consumption was linked to lower risk of death from cardiovascular disease. In particular, the study was examining the link between the polyphenols in green tea and cardiovascular diseases. The minimum daily consumption required to see this benefit was five cups per day.

It’s been said that the way to a man and woman's heart is really through their stomach. So, put in that extra effort, and see how food can work its magic! ❤️ 

This article is written by Rosamund, Bpharm(Hons) (DOC2US),
reviewed by Dr. Izzan Nadira binti Ismi, MB Bch BAO (DOC2US)

Reference

1. Healthline. (2022, February 18). 50 Foods That Are Super Healthy. Retrieved from https://www.healthline.com/nutrition/50-super-healthy-foods 
2. Scripps. (2021). Heart-Healthy Tips for Valentine’s Day. Retrieved from https://scrippsamg.com/heart-healthy-tips-valentines-day/ 
3. American Heart Association. (2021, November 1). Fish and Omega-3 Fatty Acids. Retrieved from  https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids#:~:text=The%20American%20Heart%20Association%20recommends%20eating%202%20servings%20of%20fish,in%20omega%2D3%20fatty%20acids. 
4. Harvard Health Blog. (2019, April 25). Phytonutrients: Paint your plate with the colors of the rainbow. Retrieved from https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 
5. Harvard Health Blog. (2021, November 16). Quick-start guide to nuts and seeds. Retrieved from https://www.health.harvard.edu/nutrition/quick-start-guide-to-nuts-and-seeds#:~:text=Adding%20nuts%20and%20seeds%20to,as%20brown%20rice%20or%20quinoa 
6. American Heart Association. (2020, March 23). Soy-rich foods like tofu may help lower heart disease risk. Retrieved from https://www.heart.org/en/news/2020/03/23/soy-rich-foods-like-tofu-may-help-lower-heart-disease-risk  
7. Healthline. (2022, January 6). 15 Incredibly Heart-Healthy Foods. Retrieved from https://www.healthline.com/nutrition/heart-healthy-foods#TOC_TITLE_HDR_4 
8. Healthline. (2021, July 1). 8 of the Healthiest Berries You Can Eat. Retrieved from https://www.healthline.com/nutrition/8-healthy-berries

Written By

Rosamund, Bpharm(Hons)DOC2US