“You are not even choosing between the lesser of two evils, red wine and dark chocolate have positive components that are actually good for your heart,” said Ofria, a registered dietitian at the Loyola University Health System’s Melrose Park campus.
Red wine and dark chocolate with a cocoa content of 70 percent or higher contain resveratrol, which has been found to lower blood sugar. Red wine is also a source of catechins, which could help improve “good” HDL cholesterol.
Ofria, who is also a nutrition educator, recommends the following list of heart-healthy ingredients for February, which is national heart month.
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Red Wine – “Pinots, shirahs, merlots – all red wines are a good source of catechins and resveratrol to aid ‘good’ cholesterol.”
Dark chocolate, 70 percent or higher cocoa content – “Truffles, soufflés and even hot chocolate can be a good source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of cocoa is used.”
Salmon/tuna – “Especially white, or albacore, tuna and salmon are excellent sources of omega-3 fatty acids, and canned salmon contains soft bones that give an added boost of calcium intake.”
Flaxseeds – “Choose either brown or golden yellow, and have them ground for a good source of omega-3 fatty acids, fiber, phytoestrogens.”
Oatmeal – “Cooked for a breakfast porridge or used in breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate and potassium.”
Black or kidney beans – Good source of niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.
Walnuts and almonds – “Both walnuts and almonds contain omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and polyunsaturated fats.”
Blueberries/cranberries/raspberries/strawberries – “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.”
Based in the western suburbs of Chicago, Loyola University Health System is a quaternary care system with a 61-acre main medical center campus, the 36-acre Gottlieb Memorial Hospital campus and 28 primary and specialty care facilities in Cook, Will and DuPage counties. The medical center campus is conveniently located in Maywood, 13 miles west of the Chicago Loop and 8 miles east of Oak Brook, Ill. The heart of the medical center campus, Loyola University Hospital, is a 569-licensed-bed facility. It houses a Level 1 Trauma Center, a Burn Center and the Ronald McDonald® Children’s Hospital of Loyola University Medical Center. Also on campus are the Cardinal Bernardin Cancer Center, Loyola Outpatient Center, Center for Heart & Vascular Medicine and Loyola Oral Health Center as well as the LUC Stritch School of Medicine, the LUC Marcella Niehoff School of Nursing and the Loyola Center for Fitness. Loyola’s Gottlieb Memorial Hospital campus in Melrose Park includes the 264-bed community hospital, the Gottlieb Center for Fitness and the Marjorie G. Weinberg Cancer Care Center.