Show Your Heart Some Love This Valentine’s Day

June Raffington is Regional Director with VNSNY CHOICE Health Plans in the Hudson Valley, from the not-for-profit Visiting Nurse Service of New York.

This Valentine’s Day, Americans all over the country will be exchanging deliciously caloric boxes of heart-shaped chocolate candies, digging their hands into jars full of red and pink jelly beans and heading out for three-course meals at fancy restaurants with loved ones. February 14th—a time when heart-shaped items and imagery seem to be everywhere—is certainly a great time to celebrate being with our loved ones, but Valentine’s Day is also a good time to show ourselves some love by focusing on heart health.

As a registered nurse with VNSNY CHOICE Health Plans in Fishkill, I lead a team of nurses, social workers, nutritionists and physical therapists who visit families everyday living throughout the Hudson Valley and Central New York. During the winter months—and especially during festive times like Valentine’s Day—we see lots of opportunity for giving a little extra care to matters of the heart, both emotionally and physically. People of all ages, from young professionals tied to their desks and computers all day, to seniors in the community, many of whom are coping with multiple chronic conditions, may be finding themselves less motivated to follow a healthy diet or exercise plan at this time of the year. Here are a few hearth healthy suggestions to reinforce wellbeing at any age!

Stay Sweet Without The Sugar!

We all know that Americans consume way too much sugar but did you know that reducing added sugars actually reduces the risk of cardiovascular disease?  It is easy to sweeten up baked goods with healthier sugar alternatives like Truvia and agave nectar, and adding spices like vanilla extract, nutmeg and cinnamon (all low on the glycemic index) will add flavor to your dishes without spiking blood sugar.  And when it comes to chocolate, scientists are reporting some great news – dark chocolate is actually very good for your heart, but it is important to focus on chocolates with a high percentage of cocoa content they say. The American Heart Association reports that moderate chocolate consumption is linked to lower risks of heart failure. So, be smart, but don’t be afraid to enjoy a small piece of chocolate this Valentine’s Day!

Stay At Home Date Night

A study last year in the Journal of the American Medical Association revealed that eating out is an exercise in overeating for many Americans, with 73 percent of the meals ordered in one restaurant providing more than half of the 2,000 calories recommended daily by FDA. Make this Valentine’s Day an opportunity to break this habit! Enjoy an evening in, spending time with your loved one(s) cooking a dish that is made with lots of love. Try putting a healthier spin on your favorite dishes – baking chicken instead of frying it, do your best to use fresh or frozen ingredients and include plenty of fruits and vegetables! Know someone who’s living alone? Bake an extra heart healthy Valentine’s Day dish to share.

If you prefer to brave the temperatures for a fancy night out, do your best to stick to a heart-healthy meal choice.  Fish is a great source of healthy protein, and oily fish like salmon and tuna, which are generally broiled or grilled, are high in Omega 3s. Research indicates that Omega-3 fatty acids decrease the risk of abnormal heartbeats, decrease triglyceride levels and lower blood pressure.

Get Your Heart Pumping

One of the top risk factors for heart disease is an inactive lifestyle. A few minutes of exercise at your desk, stretching before bedtime, parking at the far end of the grocery store parking lot, or taking the stairs instead of an elevator are easy strategies for adding fitness into your daily routine. We see lots of folks who are homebound or less mobile, or are coping with arthritis, failing vision, and respiratory or cognitive conditions; they often find it a real challenge to get moving, especially in the winter months. Again, simple stretches, or even just a walk to the mailbox or down a long hallway can be beneficial, especially if neighbors are encountered along the way.

Incorporating physical activity into your Valentine’s Day is a good way to take care of your own heart—and someone else’s. More active folks may be up for a bowling or skating date night, but even a walk down memory lane with friend can lift spirits and reinforce the joy of being alive. Know someone who’s homebound? What better way to show love and caring than to stop by for a visit—you can warm the heart with a chat and a smile and a brief walk to gently exercise the body.

A Happy Heart is a Healthy Heart

Valentine’s Day is all about feeling loved and giving love! In fact, research has shown that happiness and optimism are both linked to lower risk of heart disease and stroke -- so do things that make you happy this Valentine’s Day – spend time with people who make you smile – your spouse, children, grandchildren, or even a pet.  According to scientific data from the American Heart Association, pet ownership (particularly dog ownership) may help reduce cardiovascular disease risk. Do what makes you smile this Valentine’s Day, or reach out to someone else and offer them a smile and your heart will thank you!

Valentine’s Day of Wine and Roses

While we never recommend overindulging, we do recognize that Valentine’s Day is a holiday to be celebrated. Studies show that red wine in moderation can be good for your heart – the alcohol and antioxidants in red wine may help prevent heart disease by increasing levels of certain cholesterol. Make sure that there are no contraindications with any medications you may be taking, but don’t be afraid to stop and smell the roses, and drink a toast to good heart health and wellbeing this February 14th.

To learn more about programs and services in the Hudson Valley that can help you or someone you love, stay heart healthy this Valentine’s Day and always, visit www.VNSNYCHOICE.org or call 1-855-AT CHOICE (1-855-282-4642).