Indulgent Heart
By Hklbrries
Indulge … February Is Heart Health Month
Decadent? Sure, but dark chocolate and red wine have plenty of health benefits, too
By Bev Bennett
CTW Features
Indulgent, decadent and good for you: can the foods we all secretly lust after be all three?
Yes, say nutrition experts.
The same foods that most people think they should avoid for the sake of promoting heart health and wellbeing, may actually improve blood flow; reduce plaque build-up in the arteries, and reduce risk of heart disease.
“You can eat something that you enjoy, in moderation, that’s actually good for you,” says Dr. Malissa Wood, author of “Smart At Heart” (Celestial Arts, 2011), a book on heart disease prevention for women.
Dark chocolate – chocolate that contains a minimum of 35 percent cocoa solids – is on the nutrition-approved list; so is red wine.
You’re probably already aware of the health benefits of nuts and lush, ripe berries, but in case you ignore these ingredients, American Heart Month is a great excuse to catch up.
When buying dark chocolate, choose the variety with at least 70 percent cocoa content and minimal processing, so you’re getting intense flavor and heart-healthy flavonoids, (plant compounds that act as beneficial antioxidants), says Susan Ofria, registered dietitian, Gottlieb Memorial Hospital, Melrose Park, Ill.
Don’t overdo it; one ounce is a serving; more and you may be adding excessive calories to your diet.
Red wine may also do your heart good.
Red wine is known as a source for resveratrol, an antioxidant. It also contains catechins (plant substances), which could boost your good cholesterol, according to Ofria.
Make a five-ounce glass of wine your limit to enhance your health and your festive experience
Red grapes and grape juice also yield resveratrol, if you don’t want alcohol. Strawberries and raspberries both have a tempting sweet-tart flavor and sport a vivid red color to remind you of heart benefits. But blueberries, rich in antioxidants, are a favorite for Dr. Wood.
Whichever berry you prefer, know that you’re getting luscious flavor along with vitamin C, folate, potassium and dietary fiber.
Replace highly processed snack foods with a few walnuts and/or almonds. Both nuts contain omega-3 fatty acids, vitamin E, dietary fiber and mono- and polyunsaturated fats, Ofria says.
One ounce – 24 almonds or 14 walnut halves – is sufficient.
Creating the right mood at mealtime is just as important as the menu for your health, Wood says.
“I think the setting in which you eat is very important,” she says.
“That’s where we’re losing out. We tend to have a BlackBerry at the side of the plate instead of talking to our friends or partners. Take a break and talk to your meal partner, not your smart phone, says Dr. Wood, co-director of the Corrigan Women’s Heart Health Program at Massachusetts General Hospital, Boston.
So many ways to indulge, where do you begin?
Here are some ideas for adding tempting ingredients to your heart-health month.
Breakfast
• Add a handful of fresh blueberries to breakfast cereal.
• Make a blueberry smoothie using frozen blueberries.
• Cook oatmeal adding dried blueberries to the oats and water.
Snack
• Spread almond butter or peanut butter on whole-grain crackers. Sprinkle on a few dark chocolate chips.
• Stir a teaspoon of dark chocolate sauce into almond butter. Spread on a slice of toasted whole-wheat bread.
Lunch
• Top a spinach and chicken salad with sliced strawberries and a handful of sliced almonds or chopped walnuts.
• Layer fat-free ricotta cheese, blueberries or strawberries and sliced almonds in a tall glass.
Dinnertime
• Sip a glass of cabernet sauvignon, merlot or pinot noir.
• Dip plump strawberries in melted dark chocolate for dessert.
• Form a scoop of vanilla fat-free frozen yogurt into a ball. Quickly drizzle with melted dark chocolate and roll in finely chopped walnuts.
Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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