Wine and chocolates - 2 delicious items we love so much that work so well together.  Wouldn't it be great if wine and chocolate could love you back?  According to the American Heart Association and Cleveland Clinic - they do! 

Chocolate may protect your cardiovascular system.  Dark chocolate especially, is high in flavonoids, a plant nutrient which combats damage caused by free radicals.  This antioxidant power can help keep your low-density lipoprotein (LDL) -or 'bad cholesterol'- from forming dangerous heart-blocking plaque in your arteries.  Flavanols are the main type of flavonoids found in chocolate and research shows flavanols can lower blood pressure, improve blood flow, and make blood platelets less sticky therefore lowering your risk of blood clots.  Of course, flavanols aren't only found in chocolate and cocoa, but fruits, peanuts, and red wine!  Although there is no serving size of chocolate to help you obtain the cardiovascular benefits it offers, eating too much chocolate can add too much fat and calories to your diet - so stick to about 1 ounce a few times a week.  Watch out for extra ingredients, such as caramel, nuts, and crisps that bring the caloric level into an unhealthy zone. 

Red wine not only contains flavonoids, but also polyphenols - another type of antioxidant.  A particular polyphenol, resveratrol, acts similarly to flavanols in lowering blood pressure, reducing LDL build-up, and preventing blood clots.  Resveratrol comes from the skin of grapes.  As red wine is fermented with skins longer than white wine, red wine contains more resveratrol.  However, we must mention here that as we all know, drinking too much alcohol can not only become addictive, it can also lead to liver disease, weight gain, and stroke.  Current recommendations for alcohol consumption is 1-2 drinks per day for men, and 1 per day for women.  Remember, a drink's portion size is: 12oz of beer, 4oz of wine, and 1.5oz of spirits.

Berries are a great and sweet way to add polyphenols to your diet! Unlike chocolate and red wine, berries are in a polyphenol class called anthocyanins. Blueberries and blackberries do not provide a significant amount of vitamins and minerals, but they are the biggest sources of polyphenols.  Strawberries have shown to fight against cancer, inflammation, and cardiovascular diseases.  Raspberries are not only high in polyphenols and several essential micronutrients, but also dietary fiber.  Enjoy berries individually or mixed in smoothies, with yogurt, or with your dark chocolate! ☺

Fish, especially fatty fish - such as salmon, mackerel, and tuna, contain the most omega-3 fatty acids and therefor the most benefits.  Omega-3 fatty acids are in a class of unsaturated fats - the same kind of fat found in avocados, almonds, and peanut butter.  This fat reduces inflammation in the body that can lead to damage in your blood vessels, ultimately leading to heart disease and stroke.  The American Heart Association recommends eating two 3.5oz servings of omega-3-rich fish a week.  Of course, watch your cooking method - broiling and baking your fish fillets are much healthier than deep-frying!

As with all food and beverage, moderation is key.  Enjoy what you eat, but watch portion sizes, ingredients, and cooking methods.

So this Valentine's Day, have baked salmon for dinner, chocolate covered strawberries for dessert, and red wine to wash it all down - you'll not only enjoy a great evening, but your heart (and mind!), will thank you in the morning!