Valentine's Day: Treat your heart right
The month of February is all about hearts. Not only is Valentine's Day this Saturday, but the whole month of February is American Heart Month. Valentine's Day is known for romantic dinners and chocolate. American Heart Month focuses on lifestyle choices to promote healthy hearts. Why not celebrate both? There are many ways to enjoy a romantic dinner while indulging in many foods that are heart-healthy. Even red wine and dark chocolate are among these foods.
* For starters, have a spinach salad packed with powerful nutrients. Dark leafy greens such as spinach may improve cardiovascular health by preventing oxidation of cholesterol, which is harmful to the heart and arteries. Phytochemicals in spinach aid in this prevention. Magnesium in spinach may assist in lowering high blood pressure, and in addition, is a great source of folate, fiber, iron, vitamins A and K, and calcium. Add walnuts as a source of healthy, unsaturated fat and to give your salad a crunch. Top with dried cranberries, blue cheese crumbles, and low-fat vinaigrette for a great tasting salad!
* For the main entree, indulge in filet mignon, pork tenderloin, or fish such as salmon. Filet and loin cuts are lean cuts of meats and make it a great option for a Valentine's dinner. Chicken breast is also a good choice. Wild-caught salmon contains omega-3 fatty acids, which is helpful in reducing the risk of heart disease by decreasing triglyceride levels and increasing HDL cholesterol, the "good" cholesterol. And remember to pay attention to appropriate serving sizes, which is 3 ounces.
* Enjoy a glass of red wine during dinner. Red wine contains resveratrol, a key component that may prevent heart disease by decreasing LDL cholesterol known as the "bad" cholesterol. Moderate consumption is the key to heart healthy benefits, which is one drink for women and two for men. If you do not drink wine already, it is not encouraged to start just for the benefits due to other effects of alcohol that may be harmful to the body.
* For dessert, choose dark chocolate! Have it alone or as a dip with your favorite fruit for added beneficial nutrients. Dark chocolate that consists of 70 percent or higher cocoa content contains flavonoids. Flavonoids are phytochemicals, which may lower blood pressure and reduce LDL cholesterol. Like anything, consume in moderation.
Having romantic dinner for two at home has its benefits. One benefit is that you will be enjoying the activity of cooking up a personalized menu together. Another benefit is that you can control what ingredients are used, how the meal is prepared (i.e. baked, steamed, grilled), and how much is served.
Dining out? It has its benefits as well. Someone else is doing the cooking and cleaning up! You can still choose healthfully from restaurant menus. Look for menu items that are baked, steamed, grilled, or stir-fried. Choose red sauces - which tend to be lower in fat - over white sauces; and choose oil and vinegar-based dressings over creamy-based. By doing this, you will be swapping saturated fats for more healthy fats. Don't be afraid to ask for substitutions: salad or extra veggies in place of fries, and baked or steamed instead of fried. Ask for dressings and sauces to be on the side so you can control the amount that goes on your food. You can either share an entree with your date, or ask for a to-go box at the same time as ordering and take half home to enjoy a second time.
Whether you will be dining out or having a quiet dinner for two at home, you can make choices good for your heart - food and partner wise! This Valentine's Day, give your significant other (and yourself) the gift of a healthy heart.
Kimberly Young, MS, RDN, LD, is a Registered Dietitian Nutritionist at Panhandle Health District and a graduate of the University of Idaho Dietetic program.