5 Evidence-Based Tips for a Heart Healthy Valentine's Day
Feb 21, 2025This Valentine's Day, let's focus on the most important heart in your life—your own! Heart disease remains a significant health concern and is still the leading cause of death in both men and women, cl; closely followed by dementia.
And whilst Valentine's Day is traditionally about romantic love, we know that all love is important for human health. This includes love from your friends, your family and your pets. Loneliness is not good for humans so make sure you foster social connections
Here are five actionable tips backed by research to keep your heart healthy and happy:
Tip #1 Embrace the power of dark chocolate
Indulge in a small amount of dark chocolate (85% cocoa or higher) this Valentine's Day. Studies have shown that dark chocolate consumption can reduce cardiovascular events, such as heart attacks and strokes, in people with metabolic syndrome. A meta-analysis found that dark chocolate is superior to placebo in reducing systolic hypertension or diastolic prehypertension. Aim for about 30g per day to potentially reap these heart-healthy benefits.
Article Links:
- https://ami.group.uq.edu.au/dark-chocolate-could-prevent-heart-problems-high-risk-people
- https://pubmed.ncbi.nlm.nih.gov/20584271/
Tip #2 Get moving with your loved one
Physical activity is crucial for heart health. This Valentine's Day, skip the traditional dinner date and opt for a romantic walk or dance class or take the dog for a walk! Research has consistently shown that regular exercise is associated with a decrease in cardiovascular mortality and the risk of developing cardiovascular disease. Aim for at least 150 minutes of moderate-intensity exercise per week to reduce your risk of heart disease.
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Tip #3 Prepare a heart-healthy meal together
Cook a low-carb, heart-friendly meal. Cook for your partner, your friends or even just yourself! Include foods rich in omega-3 fatty acids like salmon, avocados, and nuts. Studies have demonstrated that omega-3 fatty acids can significantly reduce the risk of sudden death caused by cardiac arrhythmias and all-cause mortality in patients with known coronary heart disease. Try a delicious baked salmon with a side of roasted vegetables and a leafy green salad.
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Tip #4 Practise stress-reducing activities
Chronic stress can negatively impact heart health. Take time this Valentine's Day to engage in stress-reducing activities. This might be practicing some meditation, some breath work or even treating yourself to a massage. Research has shown that stress management training, when added to standard cardiac rehabilitation, can reduce stress levels and nearly halve adverse cardiovascular events73. Try couples yoga, meditation, or simply spend quality time together without distractions. These practices can help lower blood pressure and reduce the risk of heart disease.
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Tip #5 Prioritise quality sleep
A good night's sleep is essential for heart health. This Valentine's Day, create a relaxing bedtime routine. Aim for 7-9 hours of quality sleep per night. Studies have found that both short sleep duration and poor sleep quality are associated with an increased risk of coronary heart disease83. Adequate sleep can help regulate blood pressure and reduce the risk of heart disease.
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By incorporating these evidence-based tips into your Valentine's Day celebration and beyond, you'll be taking meaningful steps towards better heart health. We don’t want you dying of a broken heart.
Remember, small, consistent changes can lead to significant improvements in your overall well-being.
With love and great health
Dr Lucy and Dr Mary XX
Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.
They do this with their 3 step framework that
- Improves metabolism
- Develops mindset skills
- Provides tools to implement it easily into busy lives
With this comes increased energy, vitality and confidence.
You can avoid chronic disease and stop living life on the sidelines!
