February is Heart Health Month, so how about incorporating heart loving foods into your meals, to make this celebration both delicious and nourishing?
Read below to find out my 6 favourite ingredients to add in my recipes, when I want to give extra love to my heart.
- Dark Chocolate
Who doesn’t like chocolate? If you choose dark chocolate with 70% cocoa or more, you’ve got yourself a delicious ingredient that is lower in sugar and rich in antioxidants and flavonoids, both fabulous for healthy ageing and supportive for heart health as they may improve blood flow and reduce inflammation. Not bad ah?
Hear me out, I am thinking strawberries dipped in chocolate or a decadent chocolate mousse (I may have shared with you a recipe below…), how does that sound?
- Berries
Strawberries, raspberries, blueberries and even blackberries are some more heart loving foods packed with fantastic nutrients such as polyphenols, vitamins, and fibre to support healthy blood pressure and cardiovascular health.
I like to keep both frozen (always a staple in my freezer) and fresh ones, to use in my smoothies, pancakes or simply in a bowl for a sweet snack. Remember, nutrition doesn’t have to be complicated.
- Salmon and Fatty Fish
SMASH! Salmon, mackerel, anchovies, sardines and herring are all rich in omega-3 fatty acids, which can help reduce inflammation and support healthy cholesterol levels. They can be good choices for a heart healthy dinner such as grilled salmon sprinkled with mediterranean herbs, and a side of roasted asparagus with smashed potatoes and some spinach sauteed in garlic and chilli. Are you hungry yet?
- Nuts and Seeds
Almonds, walnuts and flaxseeds are excellent sources of healthy fats, fibre, and plant sterols that contribute to better heart health. I always suggest my clients to keep two jars in their kitchen: one with their favourite nuts (I love walnuts because they are also fabulous for brain health) and one with mixed seeds. Seeing them when you walk in the kitchen, will make it easier for you to grab a handful and sprinkle them over salads, yogurt, soups or porridge for a nutrient boost and a delicious crunch.
- Avocados
Avocados can be creamy and delicious ingredients, loaded with monounsaturated fats that help maintain healthy cholesterol levels. They can be always found in my fridge as I love to add them in salads, or smash them with lime and chilli to add as topping to my omelettes, and most definitely in every single smoothie I make as they ensure the result is super smooth!
- Red Wine (in Moderation): A Toast to Heart Health
That’s right! Wine can be part of a heart healthy diet. Have you ever heard of resveratrol? This is an antioxidant found in wine (higher in red then white wine). While moderation is key, a small glass of red wine with a meal can be part of a heart-conscious celebration. Cheers!
Before you go, here’s my Heart Health Month recipe to you:
Nourishing Chocolate Mousse
- 1 ripe avocado
- 1 tbsp melted coconut oil
- 3 tbsp water
- 1 tbsp honey
- 2 heaped tablespoons of raw cacao
- 1 tsp cinnamon
- Raspberries or strawberries as topping
Add avocado, water and melted coconut oil to a blender or food processor and whizz till smooth. Add the rest of the ingredients except your berries, and whizz again. If there’s still a little cacao powder here and there or everything hasn’t mixed to perfection just transfer it to a bowl and fold it in yourself with a spatula which you’ll then be able to lick till it’s clean!
Pop the chocolaty mixture in a ramekin and place in the fridge for 1 hr. When you take it out just add your raspberries and enjoy
This February, think about showing the ones you love how much you care for them not just with chocolates or flowers, but with a heart healthy meal that can be both delicious and nourishing for them. All you have to do is incorporating all the wonderful ingredients you have just learnt about, to help lift your menu and make it both indulgent and supportive for your heart!
Sources
Yang, J., Zhou, J., Yang, J. et al. Dark chocolate intake and cardiovascular diseases: a Mendelian randomization study. Sci Rep 14, 968 (2024). https://doi.org/10.1038/s41598-023-50351-6 Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R.
Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi:
10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.
Mohan D, Mente A, Dehghan M, et al. Associations of Fish Consumption With Risk of Cardiovascular Disease and Mortality Among Individuals With or Without Vascular Disease From 58 Countries. JAMA Intern Med. 2021;181(5):631–649. doi:10.1001/jamainternmed.2021.0036
Larsson SC, Drca N, Björck M, Bäck M, Wolk A. Nut consumption and incidence of seven cardiovascular diseases. Heart. 2018 Oct;104(19):1615-1620. doi: 10.1136/heartjnl-2017-312819. Epub 2018 Apr 16. PMID: 29661934; PMCID: PMC6161661.
Fan S, Hu Y, You Y, Xue W, Chai R, Zhang X, Shou X, Shi J. Role of resveratrol in inhibiting pathological cardiac remodeling. Front Pharmacol. 2022 Sep 1;13:924473. doi: 10.3389/fphar.2022.924473. PMID: 36120366; PMCID: PMC9475218.
Castaldo L, Narváez A, Izzo L, Graziani G, Gaspari A, Minno GD, Ritieni A. Red Wine Consumption and Cardiovascular Health. Molecules. 2019 Oct 8;24(19):3626. doi: 10.3390/molecules24193626. PMID: 31597344; PMCID: PMC6804046.
