Purdue Extension: Listen to Your Heart!

February is all about hearts, chocolate hearts, candy hearts, boxes shaped like hearts, teddy bears holding hearts, and, of course, your own heart. While February is the month of love, it’s also National Heart Month. So, as you spend time celebrating those near and dear to you, it’s a great opportunity to think about how you’re treating your own heart.

As you indulge in chocolates from your sweetie on February 14, you may have heard that chocolate can be “good for your heart.” The idea that dark chocolate is heart healthy comes from flavonoids, a type of antioxidant found in cocoa. These same compounds are also found in fruits and vegetables. While that sounds promising, the truth is the research is thin. Studies suggest the quantity of flavonoids found in commercially processed dark chocolate isn’t high enough to have a meaningful impact on heart health.

The good news? Dark chocolate typically contains about half the sugar of milk or white chocolate. And if you don’t like dark chocolate, that’s okay too. Enjoy the foods you love dark, milk, or white chocolate, just remember moderation matters.

When it comes to improving heart health, chocolate probably shouldn’t be our go-to strategy. Instead, let’s look at what’s on our plate. Fat often gets a bad reputation, but it’s an essential part of a healthy diet. The key is choosing unsaturated fats. Aim to eat fish twice a week, options like tuna, salmon, and lake trout provide beneficial omega-3 fatty acids. Other heart-healthy fat choices include unsalted almonds, walnuts, seeds, avocados, olive oil, and canola oil. A simple tip: unsaturated fats are usually liquid at room temperature. Keep in mind that even healthy fats are calorie-dense, so don’t overdo a good thing.

Fruits and vegetables also play a major role in heart health. They’re naturally fat-free and packed with antioxidants. The more color on your plate, the more benefits you get. Try to include a rainbow of fruits and vegetables at every meal to make sure you’re getting the good stuff.

Looking to switch up your Valentine’s treats this year? Try some heart-healthy (and still fun) alternatives:

• Send a sweet message on fruit like “Hi, Cutie” or “I’m bananas for you”

• Strawberries on Cloud Nine (served over yogurt)

• A fruit and veggie snack plate with blood oranges, red peppers, red salsa, and fruit dip

• Pink milk made by blending strawberries with low-fat milk

• XOXO trail mix using O-shaped cereal, X-shaped pretzels, and dried cranberries or strawberries

Bottom line: For heart health, aim for a well-balanced diet with half your plate filled with fruits and vegetables. Include physical activity for at least 30 minutes a day, five days a week, even short 10-minute bouts count, and enjoy the foods you love. If that includes chocolate or red wine, savor them in moderation. Your heart will thank you.