Love in the Head, Health in the Heart:
A Valentine's Day Ode Heart Health
As Valentine's Day approaches, we often hear phrases like "love is in the air" or "follow your heart." But what if we told you that when it comes to love, it's actually all in your head? While affairs of the heart may be romantic, taking care of your actual heart is a matter of lifestyle choices that involve your head, not just your emotions.
Head Over Heels for Heart-Healthy Eating:
The first step to a heart-healthy lifestyle is a well-balanced diet. Instead of falling head over heels for unhealthy choices, focus on whole plant foods, especially those rich fibre.
Soluble fibre, found in foods like oats, beans, and fruits, has the remarkable ability to bind with cholesterol and escort it out of the body, reducing the risk of heart disease. A specific type of soluble fibre known as beta-glucans, found in oats, barley, and certain mushrooms, have been shown to be especially beneficial to heart health.
Insoluble fibre, prevalent in whole grains, vegetables, and nuts, contributes to weight management, blood sugar control, and maintaining healthy blood pressure – all critical factors in heart health.
So, why not make your heart flutter with a bowl of oatmeal or a hearty mushroom stir-fry?
Beware of Heartbreak Foods:
To keep your heart happy, avoid foods high in saturated fats and trans fats. These heartbreakers can contribute to high cholesterol levels and increase the risk of heart disease. Some popular culprits include:
Foods high in saturated fat:
· Fatty cuts of meat (beef, pork, lamb)
· Full-fat dairy products (butter, cheese, whole milk)
· Processed meats (sausages, bacon, hot dogs)
· Tropical oils (coconut oil, palm oil)
Trans Fats:
· Fried foods (French fries, fried chicken)
· Commercially baked goods (cakes, cookies, pastries)
· Margarine and some spreads
Cholesterol:
· Egg yolks
· Organ meats (brain, liver, kidney)
· Shellfish (lobster, shrimp, crab)
· Red Meat (beef, pork, lamb)
The body produces cholesterol on its own, so there's no dietary need for it.
Exercise: Good For All Affairs of the Heart:
Show your heart some love by incorporating regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week. Activities like brisk walking, cycling, or swimming can get your heart pumping, improving cardiovascular health and overall well-being.
In my experience, exercise is the best cure for heart break or if you’re lonely. If you are spending this V-day on your own, and you don’t want to be, go on a date with yourself! Take yourself for a romantic walk in nature and spoil yourself with a forest bath.
Stress Reduction: Unburden Your Heart
Chronic stress can take a toll on your heart. Embrace stress-reducing activities such as meditation, yoga, or deep breathing exercises. Not only do these practices help calm the mind, but they also contribute to a healthier heart. An understated strategy to reducing stress is cultivating social connections. By spending time with loved ones, laughing, and feeling connected we can reduce stress and lower blood pressure. If you can’t physically be there with your loved ones, utilize technology to connect instead.
Valentine's Day Beyond Hallmark Hype:
This Valentine's Day, challenge the Hallmark hype by opting for heart-healthy gifts or, better yet, giving the gift of time. Share a meaningful, heart-healthy, fiber-fueled meal with your loved ones. Skip the clichéd chocolates and red roses and check out our Thoughtful Alternatives to Cleché Valentines Day Gifts here and embrace the joy of nourishing your hearts together. Here are some of our favourite heart-healthy recipes to inspire your celebration.
Inspire and encourage others:
Here are some ways you can share the love!
Share your commitment to heart health with your loved ones and encourage them to do the same.
Try one of our heart-healthy recipes from our valentine’s day meal plan, and let us know how it goes.
Share your experiences, ask questions, or inspire others with your journey to a healthier heart.
Together, let's make this Valentine's Day a celebration of love and well-being.
Don't forget to connect with us on social media and join the conversation using #HeartHealthyLove
Cheers to love in the head and health in the heart!
Don’t forget to check out and share our new book on Serving Sizes and Portions below!
The information in this post is educational and in no way should be misinterpreted for medical advice. Always speak with your health care provider before making any changes to your diet or lifestyle.