For Valentine’s Day, treat yourself to heart-healthy foods
Chocolates and candy hearts might be traditional Valentine’s Day gifts, but there are other foods that do a better job of making sure you’re around to appreciate the holiday’s tokens of affection year after year.
A diet that is high in saturated fats, trans fat, and cholesterol is linked to heart disease, which is the leading cause of death in America, according to the Centers for Disease Control and Prevention (CDC). In addition, having too much sodium in your diet can cause high blood pressure, which can weaken your heart and lead to heart disease.
That doesn’t necessarily mean that a box of Valentine’s chocolates needs to be tossed aside, but these calorie-dense treats should be enjoyed in moderation. Dark chocolate contains flavonoids that have been shown to have health benefits, making it a slightly healthier choice than milk chocolate, but it still has around 150 calories in a single ounce.
In addition to being judicious with treats, make these choices for the good of your heart:
- Be mindful of sodium: The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day. Read the Nutrition Facts label and choose packaged foods that are lower in sodium. (It’s best if they have 5 percent or less of the daily value.) Choose foods rich in potassium: Foods like sweet potatoes, oranges, bananas, peas, and leafy greens help offset some of sodium’s harmful effects.
- Cut back on saturated fat: Animal-based products such as beef, as well as full-fat dairy products and tropical oils, are sources of saturated fat in the diet. To cut back, choose seafood and lean meats over fatty red meats. Eat foods like pizza or hamburgers in limited amounts, and go easy on creamy sauces and gravy. Be mindful, however, that some foods labeled “low fat” or “fat free” have excess added sugar.
- Fill up with fiber: Fiber lowers cholesterol and may help you maintain a healthy weight, which both contribute to heart health. Eat a variety of fruits and vegetables, as well as beans and whole grains. They can be fresh, canned, or frozen, although canned and frozen foods should be low in sodium and not have added butter, sugar, or sauces.
- Make whole grains a priority: Choose products labeled 100 percent whole grain, or check the ingredients and choose products that have whole wheat, or another grain listed first.
- Be careful with alcohol: Alcohol can increase blood pressure to unhealthy levels. In addition, the empty calories in alcohol may cause weight gain. People with high blood pressure should avoid alcohol or have it in moderation: one drink a day for women, or two for men.
Share the love
It pays to share information about a heart-healthy diet with your workers, as heart disease costs about $239.9 billion annually, according to the CDC. These costs come from health care services, medication, and lost productivity.
To help your workers enjoy a heart healthy diet, you can:
- Have a health care practitioner offer heart health tips during a lunch-and-learn session.
- Have employees share healthy recipe ideas.
- Stock vending machines with heart-healthy selections and price them lower than unhealthy fare.
- Display posters that encourage employees to make healthy choices.
- Post intranet articles that provide information on healthy eating.
Key to remember: To give you and your workers a better chance of enjoying Valentine’s Day for years to come, choose heart-healthy foods and share information about heart health with your workforce.