Dark chocolate and red wine are the real food of love,
according to a dietitian at the Loyola University, Susan Ofria. In moderation, red wine and
dark chocolate are good health choices not just on Valentine’s Day, but for any
occasion.
“You are not even choosing between the lesser of two evils,
red wine and dark chocolate have positive components that are actually good for
your heart,” said Ofria.
Red wine and dark chocolate with a cocoa content of 70
percent or higher contain resveratrol, which has been found to lower blood
sugar. Red wine is also a source of catechins, which could help improve “good”
HDL cholesterol.
Ofria, who is also a nutrition educator, recommends the
following list of heart-healthy ingredients for February, which is national
heart month, and for good heart health all year.
Red Wine — “Pinots, shirahs, merlots — all red wines
are a good source of catechins and resveratrol to aid ‘good’ cholesterol.”
Dark chocolate, 70 percent or higher cocoa content —
“Truffles, soufflés and even hot chocolate can be a good source of resveratrol
and cocoa phenols (flavonoids) as long as dark chocolate with a high content of
cocoa is used.”
Salmon/tuna — “Especially white, or albacore, tuna and
salmon are excellent sources of omega-3 fatty acids, and canned salmon contains
soft bones that give an added boost of calcium intake.”
Flaxseeds — “Choose either brown or golden yellow, and
have them ground for a good source of omega-3 fatty acids, fiber,
phytoestrogens.”
Oatmeal — “Cooked for a breakfast porridge or used in
breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate
and potassium.” Black or kidney beans — Good source of niacin, folate,
magnesium, omega-3 fatty acids, calcium, soluble fiber.
Walnuts and almonds — “Both walnuts and almonds contain
omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and
polyunsaturated fats.”
Blueberries/cranberries/raspberries/strawberries —
“Berries are a good source of beta carotene and lutein, anthocyanin, ellagic
acid (a polyphenol), vitamin C, folate, potassium and fiber.”
