Approaching Valentine's Day

It is a little premature to be talking about issues of the heart but in case you anticipate getting or receiving a box of chocolates for the day of love, you may want to think again. Yes, it has been said that chocolate is good for the heart and it is after all, a legume. I encourage my clients to eat at least ½ cup of legumes every day but I DO NOT mean ½ cup of chocolate. Although, if you just ate the cocoa beans without the sugar and fat, ½ cup of chocolate would go a very long way.

No, let's talk about serious nutrition for the heart. One of the most important things you can do for your heart is to stop the flow of sugar. Excess (meaning just about any…) intake of sugar elevates insulin, which is very damaging to the arteries. Sugar elevates triglycerides and participates in elevating cholesterol. It is pro-inflammatory; inflammation is directly associated with heart disease. You can see that sugar wreaks havoc on your cardiovascular system in numerous ways. So yank that sweet tooth, before Valentine's Day.

The second most important thing you can do is increase the amount of healthy fats in your diet. Fats like olive oil and fish oil are consumed liberally by cultures that enjoy lower rates of heart disease. Fish oil is anti-inflammatory. It helps normalize blood pressure, reduce blood viscosity (the stickiness of blood), optimize the ratio between LDL and HDL cholesterol, and lower triglycerides. Olive oil, as in the Mediterranean diet, confers about the same benefits.

Take care of the electrical system of your heart by reducing sodium and increasing potassium and magnesium. Fortunately, nature makes it easy for you. If you eat a diet that is rich in fresh fruits and vegetables, the electrolytes are automatically balanced for you. Vegetables are naturally high in potassium, with some magnesium. You may need to supplement with magnesium, however. About 65 percent of the American population has a low magnesium intake, resulting in cravings for chocolate, depression, anxiety, irregular heart beat, muscle cramps, and other symptoms. I really like the magnesium bis-glycinate that has recently appeared on the market.

With these changes to your diet, I do not think you will even miss that box of chocolates. Here is an idea for your romantic soul: buy a whole lot of fresh organic vegetables. Arrange them beautifully in a heart-shaped, red velvet box, and present it to your loved one. She will love you for it.

- Carol Simontacchi is the owner of the Island Nutrition Center on Sanibel. She can be reached at 472-4499 or on the Web at www.islandnutritioncenter.meta-ehealth.com.