The Benefits Of Chocolate?

Yesterday was Valentine’s Day. A day that often involves flowers and/or sweet indulgences. Some of you may have enjoyed a decadent dessert, after dinner. Others may have gotten a nice box of truffles, as a gift. If this describes you, then take heart. There are benefits to eating chocolate. Healthy ones, at that!

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Cocoa, the key ingredient of chocolate, reduces bad cholesterol (LDL) and can raise your good cholesterol (HDL). This can help to lower your risk of cardiovascular disease. 

The Flavanols found in chocolate can lower blood pressure and improve your overall vascular function. Flavanols are a type of Flavanoid. These are plant-based antioxidants. And antioxidants protect the cells in your body from the damage caused by free radicals. Dark chocolate contains more flavanols (45%-80%) than Milk chocolate (5%-7%). Dark chocolate is also packed with minerals, i.e. zinc, iron, selenium, potassium, calcium, magnesium, etc. So, choose your chocolate wisely!

If eating candy isn’t your thing, consider drinking some hot cocoa. A study conducted at Harvard Medical School found that drinking 2 cups of hot cocoa a day led to increased attention, cognitive functioning, processing, etc. Wow! This can help guard against memory loss. It may even help to prevent illnesses like Alzheimer’s. Adding marshmallows and/or cinnamon is strictly your choice.

I admit, it all sounds too good to be true. But we now have research telling us otherwise. Some research has even linked chocolate consumption to reduced risks of diabetes, stroke and heart attack. Exactly how much of a role it plays is still being studied. One last note, chocolate does contain calories. Too much consumption can lead to weight gain. So, as with other foods and drink, it’s important to eat in moderation (1-2 ounces or 30-60 grams RDA). Here’s having a truffle to your health!   

 

Reference Links:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/healthy-chocolate/faq-20058044

https://www.health.harvard.edu/blog/cocoa-sweet-treat-brain-201502057676

https://healthyeating.sfgate.com/flavonoid-chocolate-8424.html

https://www.express.co.uk/life-style/health/823208/Chocolate-Alzheimers-Cocoa-boosts-blood-flow-to-the-brain-new-research

https://www.medicalnewstoday.com/articles/270272.php

https://www.telegraph.co.uk/health-fitness/nutrition/chocolate-10-health-reasons-you-should-eat-more-of-it/

https://nccih.nih.gov/health/antioxidants/introduction.htm

*Photo by Kyaw Tun on Unsplash

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Living Heart-Healthy

It’s February, my friends! Valentine’s Day is quickly approaching. And retailers are stocked with an array of gifts. Couples are making plans for a special evening. Or, maybe, an indulging get-away? Singles are contemplating their next move. And florists, God bless them, are getting ready to work over-time. Romance is definitely in the air — melting this polar vortex. Some enjoy this time of year. Others loathe it. Decisions. Decisions. Decisions. Amid the excitement, many of us seem to forget that the heart is more than emotions. It’s about sustaining life. So, for a moment, put down that fancy box of truffles and think. Are you and your loved one living “Heart-Healthy”

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No matter your age, diet and exercise are two key components of living Heart-Healthy. If you (or your loved one) need to lose some weight, the DASH (Dietary Approaches to Stop Hypertension) diet is a great way to start! Watching your salt intake is also important. If you are already living with heart disease, then you probably know how crucial these things are to your health and well-being. It’s vital to make changes that will strengthen your heart. 

This isn’t difficult. Start with a commonsense approach. When you eat, at home or in a restaurant, use portion control. An average serving of meat, fish or chicken is 2-3 ounces.  So, skip that 16-ounce T-bone on the menu and order the 6-ounce filet instead. It’s a little more than average, but not excessive. Eat more fruit and vegetables. Try whole-grains like oats, corn, barley, cracked wheat or quinoa. I highly recommend the latter — WOW! Limit your fats. And, occasionally, treat yourself to something special, i.e. a candy bar, a slice of cheesecake, ice cream, etc. You’ll be pleasantly surprised, with your results!

Exercise, like eating, can be done with a simple commonsense approach. Walking is an easy way to get started. It doesn’t require equipment, or a gym membership — just a comfortable pair of shoes. It also provides couples with an activity that they can share as well. A 30-minute walk takes little time, or effort. But the benefits, physically and emotionally, are endless. If you would prefer something else, talk to your doctor. He or she can discuss exercise options that are safe and effective. Reducing sedentary living is your goal. You can do this!

Let’s be honest. We all have bad habits, in some form. But there are simple ways to overcome these behaviors:

  • Identify Cues. What triggers your bad habit?
  • Disrupt. Once you recognize these cues, you can help throw them off-track!
  • Replace with a good behavior. The new behavior, i.e. a piece of fruit instead of cookies, will prevent your brain from going into auto-pilot.
  • Keep it simple. It will be easier to make the change/s.
  • Think long-term. Remember why you are doing this — a healthier you!
  • Be persistent. Soon your changes will feel like the norm.

Whether Cupid has taken aim at you or not, feel the love this month. Think beyond Valentine’s — beyond February. Love yourself. Think of ways to take care of your health. Make the changes. Positive behaviors will lead to a happier you. A healthier you. And if your loved one will join in … well, that’s the real heart of the matter. So, talk about it. Invest in your future. Take the Heart-Healthy journey, together. You’ll be glad that you did!

 

Reference Links:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

https://wholegrainscouncil.org/definition-whole-grain

https://www.nhlbi.nih.gov/health-topics/heart-healthy-lifestyle-changes

https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/how-to-break-bad-habits-and-change-behaviors

https://www.bhf.org.uk/informationsupport/risk-factors/smoking

*Photo by Clem Onojeghuo on Unsplash