By Linda Bobroff, Ph.D., RD, LD/N, Department of Family, Youth and Community Sciences, University of Florida

Reviewed by Karla Shelnutt, PhD, Department of Family, Youth, and Community Sciences, University of Florida

This post is part of our Valentine’s Day 2014 series: a week of posts in honor of Valentine’s Day!

The heart is an ancient symbol of love, and we see it in many forms on Valentine’s Day. We might receive a heart-shaped card from our sweetheart or children. Our Valentine’s candy arrives in a heart-shaped box. Somewhere in my kitchen, there’s even a pair of heart-shaped cake pans!

But what about the heart that beats inside of you? You know, the heart that beats 60 to 100 times every minute (31,449,600 to 52,416,000 beats every year!) when you are at rest, working to keep you alive. Are you giving that most important heart of all the loving that it so deserves? Here are a few tips for maintaining a healthy heart. (Note: If you have a heart condition, be sure to take the advice of your health care provider.)

Eat and drink for a healthy heart. Although recommendations vary and may change as new research emerges, here are some practical tips for a healthy heart.

• Enjoy an abundance of colorful fruits and vegetables, whole grains, legumes, and fish, prepared using methods that maintain their natural flavors and textures (that is, don’t drown them in sauces and fats, oversalt, or overcook them). Meats, poultry and dairy foods provide a variety of nutrients; eat them in moderation.
• For most people, it’s a good idea to eat smaller portions than you are used to. Put a portion of each food on the plate in the kitchen, rather than bringing serving dishes to the tables and eating “family style.” Use small plates, and wait 20 minutes before having seconds to make sure you’re really still hungry.
• Reach for water or carbonated water (seltzer/club soda) to quench your thirst rather than sugary beverages. Enjoy a small glass of red wine with dinner if that fits with your lifestyle.

Don’t smoke! If you need help quitting, there are resources available.

Exercise your heart by exercising your body. To keep your heart muscle strong, aim to get 150 minutes of moderate physical activity every week. Start slowly if you have been inactive. If you are very sedentary, even adding five to ten minutes of walking most days of the week will be helpful for your stamina and your heart. To add a bit of romance, take your sweetheart along, and be sure to hold hands!

Taking care of your heart is one of the most loving things that you can do for yourself and your loved ones. Start today; after all, it is Valentine’s Day!

(Photo credit: Couple walking in a park, Bill Branson, National Cancer Institute.)

Further Reading

• MyPlate is USDA’s food guide. For tips on healthy eating, check out their 10 Tips series on our UF/IFAS Extension publications database.
• The USDA Center for Nutrition Policy and Promotion has reliable nutrition information, sample menus and recipes, videos, and a free food and activity tracking system – SuperTracker.
• The American Heart Association has a wealth of information on heart disease risk factors, lifestyle tips for a healthy heart, current research, and American Heart Month.

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