Happy (Healthy) Valentine's Day!

What do dark chocolate, strawberries, red wine, and pomegranates have in common? Your first thought might have been that they’re all aphrodisiacs – appropriate for Valentine’s Day! But did you know that other than helping to win your valentine’s heart, they’re also healthy for your heart?

When you’re sitting down for a romantic dinner, start the meal off with a glass of red wine. According to the Mayo Clinic, resveratrol is a compound in red wine that may lower LDL (“bad”) cholesterol and prevent both blood vessel damage and blood clots. The alcohol in wine can have similar effects, and may also raise HDL (“good”) cholesterol.  Drinking moderate amounts of alcohol is linked with a lower risk of heart disease, but more is not necessarily better. Alcohol should be limited to 1 drink per day for women and 2 drinks per day for men. For wine, one drink is 4 to 5 ounces.

If you don’t drink alcohol, try pomegranate juice! Pomegranate juice has been shown to have a number of beneficial effects on the cardiovascular system. These include improving blood lipids, decreasing inflammation, lowering blood pressure, and exerting antioxidant effects.

• Sip pomegranate juice or a blend of pomegranate and other juices (such as blueberry or grape) – just make sure it’s 100% juice and not a juice cocktail.
• Use pomegranate juice in a sauce to serve alongside grilled lean protein (such as chicken breast, fish, pork chops, or lean beef). Make sure to have heart-healthy vegetables such as broccoli, red bell pepper, spinach, carrots, or asparagus on the side! Try this recipe for a tasty pomegranate sauce (adapted from “Eating Well Serves Two”):

1. Cook 1 small, finely chopped shallot in a pan over medium-high heat, stirring constantly until fragrant (about 1 minute).

2. Add 1 cup of pomegranate juice and bring to a boil. Reduce heat to a simmer and cook until reduced by half (1-2 minutes).

3. Meanwhile, mix together ¼ cup reduced-sodium chicken broth and 1 teaspoon of cornstarch in a small bowl until cornstarch dissolves.

4. Add the broth and cornstarch mixture to the pan once the pomegranate juice is reduced. Bring the sauce to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring constantly, until sauce is thickened (1-2 minutes).

5. Stir in any drippings left from roasting your choice of lean meat, then pour sauce over each serving of meat. 

Don’t forget dessert! According to David Grotto, R.D., L.D.N., strawberries are a superfruit that are heart-healthy for a number of reasons. First, strawberries contain soluble fiber that can prevent dietary cholesterol from being absorbed. Second, strawberries contain folate, which helps maintain proper levels of homocysteine in the blood. Homocysteine is an amino acid that can be harmful to the cardiovascular system when levels are too high. Another reason why strawberries are a delicious and heart-friendly choice is that they are high in potassium, which is needed to keep blood pressure in check. Remember how we mentioned anthocyanins in our last post? They contribute to strawberries’ red color and act as antioxidants. Finally, strawberries contain polyphenols (such as ellagic acid), another potent type of antioxidant that can benefit the cardiovascular system.

Similar to strawberries, chocolate also contains polyphenols. Flavanols are the major type of polyphenols in chocolate. However, most commercial chocolate products are heavily processed to remove flavanols, as they can impart a bitter taste. For this reason, dark chocolate is usually higher in flavanols than milk or white chocolate. Unfortunately, this isn’t license to reach for your favorite candy bar or ice cream made with dark chocolate. These products usually contain other ingredients that add extra fat and calories, which can lead to weight gain – not good for the heart! Look for individually-wrapped, single-serving products that contain at least 60% cocoa (e.g. Dove Dark Chocolate Promises, Hershey’s Extra Dark Squares, Ghirardhelli 60% Cacao Squares) to satisfy your craving and get the benefits of flavanols without exceeding your calorie budget.

So go ahead –enjoy those traditional Valentine’s Day foods in moderation. Your heart will thank you!

Thanks to guest blogger, Leia Kedem, University of Houston Dietetic Intern.