When we love something, we love it with all of our heart—but when your ticker isn’t working properly, it makes it kind of hard to use. What won’t be hard is whipping up a homemade, four-course Valentine’s Day feast for your hunny this year — and, BONUS, it’s American Heart Month! So, since every recipe we’ve put together is made with heart-healthy benefits, you’ll know that the lucky partner on the receiving end of this meal will have a whole, happy, healthy heart capable of loving every last bite.
Spinach: This leafy green is high in vitamins, minerals and antioxidants, all of which are known to reduce the risk of heart disease. It’s full of vitamin C, beta-carotene which work together to prevent oxidized cholesterol from building up in the blood vessels. The folate in spinach is also known to lower homocysteine levels—high levels of homocysteine are an emerging risk factor for developing cardiovascular diseases.
Strawberries: Ranking number 2 of top 10 most antioxidant-rich fruits, strawberries have tons of heart-healthy benefits. Full of fiber, potassium, and antioxidants, as well as being naturally free of fat, sodium, and cholesterol, this fruit helps control the risk factors associated with heart disease: high cholesterol, high blood pressure and high homocysteine levels.
Servings: 4
Prep time: 10 minutes
Cook time: 1 hour, 10 minutes
Serves: 4
Ingredients:
Instructions:
Asparagus: These are great for your ticker for multiple reasons. They’re high in vitamin K, which helps blood clot, and high in vitamin B, which regulates homocysteine levels. Its high fiber content, antioxidant levels, and anti-inflammatory effects also reduce the risk of heart disease.
Serves: 8-16 (If this is just for you and your honey, you’ll have leftovers—but you won’t be mad about it)
Prep time: 10 minutes
Cook time: 13 minutes
Ingredients*:
*Note: the package of crescent rolls and the whole package of Boursin cheese are enough to make twice as many asparagus strips as this recipes calls for.
Tomatoes: This little red fruit is high in heart-healthy nutrients like vitamin A & C, folic acid, and beta-carotene. Their vitamin B, potassium, and lycopene levels make them very effective in reducing cholesterol levels, clogged arteries, body inflammation, and blood pressure levels, which can otherwise cause heart attacks and strokes. Bonus: their high antioxidant levels aren’t affected by heat/cooking, so you can reap the fruit’s benefits both raw and cooked.
Servings: 2
Prep time: 30 minutes
Cook time: 30 minutes
Ingredients:
Instructions:
Dark chocolate: When it comes to dark chocolate’s health benefits, the higher the cacao percentage the better (upwards of 70%). Studies show that this mineral-rich sweet treat can reduce cholesterol levels and reduce the risk of stroke. It’s also rich in the antioxidant flavonoid, which helps repair cell damage and protects us from toxins. Flavanols are known to lower blood pressure, improve blood flow to the brain and heart, and lower the risk of blood clots.
Raspberries: These little guys have a lot to offer. Just one cup of raspberries contains a whopping 8 grams of fiber in a mere 64 calories—a high fiber diet means lower cholesterol levels. They are also low in total fat and have no saturated fat or added cholesterol. They are an excellent source of antioxidants and vitamin C, and contain a number of phytonutrients, which can decrease your risk of heart disease.
Servings: 10
Prep time: 5 minutes
Cook time: 8 minutes
Ingredients:
Instructions:
Now, get that apron on, set the mood with some of your favorite tunes, and get ready to whip up a meal your S.O. won’t forget!
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