VCU RamStrong Well-being blog

6 surprising foods on your Valentine’s Day menu that could support heart health

No, we’re not talking about anything ❤️ -shaped—many foods that are typically associated with Valentine’s Day are also packed with key nutrients that help support heart health. So no matter if you’re planning a quiet dinner with your partner, celebrating virtually with friends and family, or toasting to yourself, here are six foods that could offer heart-health benefits, plus delicious recipe ideas: 

1. Chocolate – No matter what your wellness goals are, eating delicious food (like, say, milk chocolate truffles!) is part of the journey. That said, by weight, chocolate has the highest levels of polyphenols than all other foods—a.k.a antioxidant compounds linked to reducing inflammation and regulating blood pressure. Polyphenols are found in loads of other plant-based foods, including grapes, berries, leafy greens, whole grains, nuts, seeds and legumes, but when it comes to choosing chocolate: The higher percentage of cacao, the higher the antioxidant content of the chocolate itself. 
2. Wine – Planning to pour a glass of wine to celebrate? Certain healthful eating patterns, like the Mediterranean Diet, include wine and have long been associated with heart health. That said, these effects were seen with moderate drinking—up to one 5-ounce glass per day for women, and up to two 5-ounce glass glasses per day for men. (For more info about what “moderate” really means, the CDC has a helpful fact sheet.) Of course, alcohol intake is personal: You can abstain altogether for health or lifestyle reasons and still reap the benefits of a Med or otherwise heart-focused diet. We’re not suggesting you uncork a bottle if you’re not already a wine-drinker, but if you are, your favorite Cabernet can absolutely still be on the menu. Pro tip: since it’s much easier to give yourself a heavy pour at home, try these wine glasses from WW that make it easy to measure the perfect portion (and simplify your teetotaling goals!) 
3. Berries – From strawberries to raspberries, these small-but-mighty fruits are filled with fiber, lower in sugar than some other options, and packed with antioxidants—making them a satisfying pick for breakfast, dessert, and everything in between. (Yes, those chocolate-covered strawberries may deliver a double-boost of antioxidants!) Plus, some studies suggest regularly eating blueberries could help lower blood pressure.    
4. Seafood – Cooking salmon (try it in the air-fryer!) or grilling tuna? Fish is a great source of lean protein, especially fatty options like salmon, tuna, and sardines, which are filled with heart-healthy omega-3 fatty acids. 
5. Whole-grains and pulses – Whole-grains and pulses are side-dish staples (from farro to lentils), and filled with plant-based protein, filling fiber, and key minerals that support heart health. Other options include buckwheat, bulger, 100% whole-grain wheat, beans, chickpeas, and peas. There are even tasty whole-grain ideas for Valentine’s Day breakfast, like chocolatey overnight oats.
6. Nuts – Almonds, peanuts, walnuts, cashews, pistachios, pecans, and hazelnuts, oh my! Whether you’re sprinkling them on your salad or using them to top some strawberry “nice” cream, nuts are rich in monounsaturated fats, making them a heart-healthy, satisfying addition to any dish. Salted nuts and nut butters are typically a-OK, too. The salt is surface-salt, meaning it’ll deliver loads of flavor despite limited amounts of sodium.