For most couples, Valentine's Day is a day to commemorate and celebrate love. So it may be no surprise that a survey conducted by the National Retail Federation reveals that Americans plan to spend around 26 billion dollars for Valentine’s Day. What is surprising is the fact that heart disease is the #1 cause of death for Americans. In fact, the CDC is recording a growing number of deaths from heart disease every year. What better time to give a heart-healthy gift than on the day of love?
So before you buy sweet treats or make a reservation for a fancy dinner, consider giving the gift of long-lasting love with one of these heart-healthy gift ideas.
Dark Chocolate
Chocolate is one of the top gifts for Valentine’s Day. Mostly because it's an indulgent treat and a natural aphrodisiac. Opting for dark chocolate instead of milk chocolate turns this gift into a heart-healthy treat. Dark chocolate doesn’t contain the high amounts of added sugar and trans fat that other chocolate types contain—and studies show that a small amount of dark chocolate helps to regulate blood pressure.
This is particularly useful because high blood pressure is known as a silent killer. It is the leading cause of heart disease, yet often has no symptoms. The American Heart Association recommends keeping your blood pressure under 120/80. You should have your blood pressure checked regularly with a primary care doctor, and monitored more often if you experience an elevated blood pressure reading.
If you do have high blood pressure, you shouldn’t rely solely on chocolate to bring it down. Visit a local urgent care center to make sure your levels are healthy.
Cook a Healthy Meal
No romantic evening is complete without a nice meal. Most people opt for a fancy restaurant. But restaurant food is almost always packed full of saturated fats that can raise your cholesterol levels and put a strain on your heart.
A romantic alternative to eating out is cooking a healthy meal together or surprising your love with your culinary skills. Either way, a homecooked meal will have fewer calories, and less harmful sodium, and trans fats.
The current recommendation from the American Heart Association is to keep your total cholesterol levels around 150. When you cook at home, you have better control of portions and can use healthier ingredient options that lower your risk for heart disease.
Fresh Fruit
Valentine’s Day and sweets go hand-in-hand. For those who aren’t dark chocolate fans, there is another option. Fresh fruit is a nutritious way to satisfy a sweet tooth, while also taking care of your heart.
Traditional sweets put you at a higher risk of developing type II diabetes, which raises the risk of heart disease. Fruit bouquets are a great alternative to a box of high-calorie candies. In fact, many fruits are high in fiber which means they won’t spike your blood sugar. For optimal heart health, the current recommendations are to keep your fasting blood sugar below 100.
A Romantic Walk
Exercise is one of the best ways to reduce the risk of heart disease. Not only is it great for cardiovascular health, but exercising is also associated with getting better sleep. Sleep is an often underrated component of heart health. The American Heart Association recommends 7-9 hours of sleep per night for the average adult.
Romance is all about bonding with the one you love—and a walk in the park is a great way to feel connected plus improve your heart health. Consider substituting Netflix and chill with taking a walk in a beautiful setting, like a park or nature trail.
Nothing says ‘I love you’ more than building the habits that will lead to a long and healthy life together. Making these heart-healthy swaps to traditional Valentine’s gifts will help make sure you spend many more Valentines with the one you love.
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