Research studies show that love plays an important role in cardiovascular health. This Valentine's Day, forget the candy and celebrate with some heart-healthy activities instead. Whether you’re planning a romantic evening, a night out with friends, or time with the family, here are six ways to connect with loved ones and support heart health at the same time.
#1 Get physical.
Regular physical activity is essential for a healthy heart. Studies show that exercise helps lower high blood pressure, whether people have pre-existing heart disease or not. In individuals who do have heart disease, exercise can improve quality of life and prevent heart attacks. If you’re not already active, Valentine’s Day is a good reminder to get permission from your doctor along with recommendations for exercises tailored to your abilities and goals.
If you’re active already, Valentine’s Day is a good occasion to plan something you enjoy or be adventurous and try something new, like a fitness class (zumba or rebounding), yoga class (hot yoga or partnered yoga), or dance lesson (ballroom, Bollywood, or burlesque). If the weather is favorable, head outside to go hiking or biking, kayaking or climbing, skating or skiing. Runners can even sign up for a Valentine’s Day-themed race.
#2 Relax and have fun.
Doing things that bring us joy and pleasure can help manage stress and relax the nervous system, which lowers blood pressure and has a positive effect on cardiovascular health. So plan an event that everyone will enjoy. Go to a concert, museum, or movie. See a Broadway show or a comedy show. Try salsa dancing or wine tasting.
And remember that pleasurable sexual activity is also a healthy way to have fun. Studies show that good sex not only relieves stress but reduces the risk for heart disease and boosts immunity at the same time.
#3 Do some home cooking.
A healthy diet is essential for a healthy heart and one of the easiest ways to eat well is to cook at home, where you control the quality of ingredients. A heart-healthy diet is high in anti-inflammatory fats like cold-pressed oils (extra virgin olive, coconut, flax, walnut), raw nuts and seeds, avocados and olives, non-toxic fish and seafood (like wild Alaskan salmon, herring, Atlantic mackerel, sardines, anchovies), and grass-fed and pasture-raised meats, eggs, and dairy products. It’s also high in colorful, whole vegetables and fruits. It’s low in sweets, starches, processed foods, and inflammatory fats like deep-fried foods, cooking oils that have not been cold-pressed, and fake fats like trans-fats, hydrogenated oils, and interesterified oils.
If you’re not comfortable in the kitchen, sign up for a cooking class. Make it a fun and interactive Valentine’s date or sign up solo in advance and learn how to make something special.
#4 Share a healthy sweet.
Not all chocolate is good for you and the ingredients make all the difference. The darker the chocolate, the better, because it’s the cocoa powder that contains compounds like flavonols, polyphenols, proanthocyanidins, and catechins that have been shown to reduce the risk of cardiovascular disease, heart attack, stroke, and cancer.
Look for products that are 70% to 85% dark and always read the ingredient list. Avoid chocolate that contains corn syrup, agave, artificial sweeteners, vegetable oil, hydrogenated or partially hydrogenated ingredients of any kind, and Dutch-process or alkalinized cocoa powder, made from cacao beans that have been treated with an alkalizing agent to neutralize natural acidity. Some manufacturers favor Dutch-process or alkalinized cocoa powder because it is more soluble, milder in flavor, and darker in color, but alkalizing agents destroy heart-healthy antioxidants so look for products with natural unsweetened cocoa powder instead.
One quick and easy way to make your own dessert is to melt some dark chocolate in a glass or stainless steel bowl set on top of a saucepan filled with two inches of gently simmering water. As soon as it’s melted (do not over-heat) drizzle it over fresh fruit or transfer it to a serving bowl for dipping.
#5 Take a sauna.
Saunas use heat to warm the body, increase circulation, and stimulate the elimination of toxins through sweat. In one study, researchers followed more than 2,300 middle-aged Finnish men for more than two decades to study the association between saunas, cardiovascular disease, and death. They found that the more often men took saunas and the more time they spent inside at each session, the lower their risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and death from any cause. The lowest risk was associated with 4 to 7 sauna sessions per week and 19 minutes or more per session, yet those who did less still saw benefits. Sauna therapy has been contraindicated for people with high blood pressure and/or heart disease, but studies show that individuals with these conditions actually benefit from sauna therapy. (Pregnant women, however, should always avoid saunas.)
Make sure the sauna you’re using is made of natural wood and nontoxic materials. Prevent dehydration by drinking plenty of extra water before, during, and after a sauna. At the end of every session, wash your body thoroughly to remove any toxins that were secreted by your skin. And at your next meal, consume plenty of electrolyte-rich foods to replace the ones you sweated out. Good choices include artichokes, broccoli, mustard greens, spinach, celery, wild Alaskan salmon, sardines, and haddock.
#6 Feel grateful.
Recognizing and appreciating the good things in our lives can have a real impact on wellness and vitality, even in people who already have heart disease. One study followed women and men with a history of heart failure but no symptoms, which is a critical therapeutic window for stopping the progression of disease. Researchers compared standard psychological tests with several factors including symptoms of depression and fatigue, quality of sleep, and levels of inflammatory markers in the blood that are associated with an increased risk of cardiovascular disease progression. They found that higher gratitude scores were associated with better mood, better sleep, less fatigue, less inflammation, and a lower risk of fatal heart disease.
Experiencing gratitude is something we can do every day and there are lots of ways to do it. Reflect on something you’re grateful for every night before bed or make a top ten list each week. Write a thank you card, send an email, or make a call to express your appreciation. Incorporate gratitude into a spiritual practice or meditation. Or plan a unforgettable Valentine’s Day for someone special.
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