“There is no sincerer love than the love of food,” wrote Irish playwright and political activist George Bernard Shaw. It’s an observation that’s especially applicable at this sentimental, heart-focused time of year.
Whether you’re thinking of dining a deux, going all out for galentines, or simply making a delicious meal for yourself to enjoy, Shaw understood that food is not simply about sustenance but also about emotion, making deep connections and bringing people together.
While we may be in the mood for a tasty Valentine’s treat, we also don’t want to overload the very organ most associated with love.
It sounds obvious: What you eat has repercussions for your heart. A healthy diet — we may call it a sincere love of food — can help to reduce high blood pressure, lower cholesterol levels, and protect against heart disease. That said, what does the idea of heart-healthy eating mean in our everyday diet?
“In simple terms, it means selecting foods that support our overall heart health and the function of our blood vessels,” says O’Sullivan. “It’s about focusing on Mediterranean-style dietary practice, eating more whole foods and including fruits, vegetables, whole grain breads, cereals, and pasta — in addition to lean proteins and healthy unsaturated fats.
“Furthermore, it’s about limiting processed, salty, and high- sugar foods.”
According to the HSE, consuming foods that are high in fat, salt and sugar may cause obesity, which can lead to heart disease.
She’s keen to point out that this does not mean limiting food options: “It’s not about deprivation, it’s more about [eating] an abundance of healthy foods and a balanced plate most of the time.
“So, you want to include colourful produce — fruit, vegetables, salad — oily fish like salmon or other lean proteins, nuts, seeds and other good fat sources such as rapeseed or olive oil, and then ensuring that you are adequately hydrated.”
Making food choices such as these has a positive pay-off.
“It can help maintain our healthy cholesterol profile, normal blood pressure, and sustained energy levels throughout the day, [protecting and] keeping your heart strong,” says O’Sullivan.
But what about celebrations like Valentine’s Day, with its traditional focus on steak dinners, creamy pasta dishes, and giant boxes of chocolates? It doesn’t have to be all-or-nothing — O’Sullivan believes you can have a positive impact by making small changes rather than depriving yourself.
“We don’t want to compromise on flavour,” she says, “and small swaps can all add up to make a big difference. For example, use olive or rapeseed oil instead of butter for cooking and in dressings. Choose grilled or baked fish, chicken, or lean red meat — a minute or fillet steak — instead of deep-fried options. Swap out cream-based sauces for those made with puréed veg, such as tomato or avocado, or Greek yogurt. And then opt for wholemeal pasta or wholemeal brown rice instead of white varieties.
“We can also flavour our meals with herbs, citrus, or spices instead of salt or cream-based sauces. All of those changes will add heart-healthy fats, plenty of fibre, and antioxidants that support good cardiovascular health.”
When it comes to the sweeter end of the meal, O’Sullivan also has heart-friendly options: “The key would be good quality ingredients and making sure our portion sizes are appropriate. So for chocolate lovers, for example, we could consider dark chocolate, maybe 70% cocoa solids or higher, [so that it’s] rich in antioxidants and lower in sugar than the milk varieties.”
Fruit is always a good inclusion, offering many benefits.
“Pair dark chocolate with something like fresh strawberries or raspberries for that natural sweetness and high fibre dose. And if you do enjoy desserts, maybe try a fruit parfait, yogurt-based mousse, or baked pears with cinnamon and nuts. You’ll still have a taste of decadence,” she notes, “but with added nutritional benefits on top.”
Valentine’s Day food doesn’t have to involve a restaurant or takeaway — it can be as simple as some thoughtfully-prepared food shared at home, and this is something that the entire family can get involved in.
“So cooking and eating together — whether that’s with your partner or wider family — encourages a heightened sense of mindfulness and overall connection with each other. This approach helps create consistency, so if you make heart-friendly choices the norm in the household. It means you’re more likely to keep those long-term heart-healthy habits going and enjoy doing so in the process.”
Love of food and eating for heart health do not have to be mutually exclusive concepts, nor does anyone have to feel as if they’re missing out on Valentine’s Day.
Here are three simple heart-healthy food choices from O’Sullivan for Valentine’s Day and beyond:
- Bring extra goodness to the table — “Add an extra serving of fruit or fresh vegetables or salad to every meal.”
- Drink wisely — “Choose water or sparkling water over sugary sweetened beverages.”
- Wholegrain choices — “Use wholegrain and wholemeal varieties of bread, rice, pasta, and cereals as these are all examples of complex carbohydrates which sustain our energy levels and keep us feeling satisfied for longer compared to white varieties.”
See: MyDietitian.ie
