Show your heart some extra love this Valentine’s Day by consuming foods that will treat your cardiovascular system right! Through healthy diet and lifestyle choices, heart-related issues are preventable. Junk foods and beverages such as soda, sugar, baked goods, hot dogs, and bacon can lead to a higher risk of heart disease, clogged arteries, hypertension, stroke, inflammation, and increased blood sugar.

Check out the list below for heart-healthy meals, whether you are dining solo, with friends, or your significant other this holiday.


Breakfast:

• Avocado and Kale Toast: Avocados are high in monounsaturated fats, which can lower cholesterol levels and can help with blood clotting. They are also rich in potassium and magnesium.
• Kale contains alpha-linolenic acid, which is an omega-3 fatty acid that reduces the risk of heart attacks and strokes. It also boosts healthy cholesterol, lowers bad cholesterol and lowers high blood pressure. Kale’s phytonutrients help prevent plaque formation on the arteries.
• Add tomato, alfalfa sprouts, a squeeze of lemon juice and a sprinkle of Himalayan salt for a nutrient-packed meal!

Snack:

• Orange and a Handful of Nuts: Pectin and potassium in oranges block cholesterol absorption preventing scarring of heart tissue, and monitors blood sugar.
• Nuts contain unsaturated fats that lower bad cholesterol and raises good cholesterol. The amino acid found in nuts eases blood flow.

 

Dinner:

• Salmon: Fatty fish such as salmon and tuna contain fatty acids that can lower the risk of coronary artery calcification, improve vascular function and reduce inflammation. Sautee the salmon in olive oil for a boost of Vitamin E!
• Asparagus: Rich in vitamin K and potassium, asparagus helps regulate blood pressure and may prevent blood clotting.

Dessert:

• Dark Chocolate: High in flavonoids, dark chocolate keeps arteries flexible and prevents white blood cells from attaching to the walls of blood vessels.
• Red wine: Contains polyphenols which can decrease the risk of cardiovascular disease and increases good cholesterol.

 

Sources:

• Greatist

• LiveStrong

• Prevention