The shops are all set for Valentine's Day - are you?

This year's February 14th could be the chance to meet your heart's desire, as research suggests that the stuff of Valentine's Day can be good for you in more ways than one. Avocados, shellfish, oily fish, dark chocolate, red wine, fruit smoothies and expressions of love can all contribute to heart health and play a role in keeping the blood flowing smoothly through your arteries, while dazzling that special person.

The food of love...

Not only are avocados loaded with vitamins (A, B, C, E, folate) and minerals (potassium, magnesium), they also provide dietary fibre, omega 3 and monounsaturated fats, all of which promote healthy cholesterol levels and heart health. What's more, they are the richest source of beta-sitosterol, which also has an anti-cholesterol action. Although high in calories, avocados are very filling and just half an avocado counts as one of your five-a-day. Enjoy them on their own, turn them into dips by mashing them with some lime juice, finely chopped tomatoes and pepper and a dollop of fromage frais, dress them up as a salad with balsamic vinegar, tomatoes, and mango, or else accompany them with some shellfish.

Plenty more fish in the sea...

While shellfish has received bad press for its comparatively high levels of cholesterol, shellfish such as mussels, oysters, crab and prawns are low in fat, especially saturated fat, and so can be indulged provided you serve small portions and don't drown them in a fatty seafood sauce. Remember to make sure that they are stored, prepared and cooked correctly. If shellfish doesn't tempt you, base your meal on omega-3 rich oily fish such as salmon, mackerel or fresh tuna. Try this for a Valentine's menu: prawn, avocado and mango for starters, followed by grilled salmon, new potatoes on a bed of spinach with an invigorating fresh fruit kebab or luscious strawberries dipped in melted high cocoa chocolate for afters.

Choose dark chocolate...

Cocoa contains flavanoids, antioxidants that lower bad cholesterol and increase the good cholesterol and promote healthy arteries. High cocoa chocolate will contain less saturated fat and sugar, making it a more heart-wise choice. According to the British Retail Consortium (2005), around £384 million is spent on chocolate for Valentines Day. If spent on dark chocolate, it could be a better investment in heart health.

I'll drink to that...

All the above can be washed down with an "I love you berry much" fruit smoothie or a glass of red wine. Certain Sicilian wines and some supermarket vintages are thought to be particularly antioxidant rich, potentially benefiting your heart and arteries provided you stick to 1 to 2 units a day. Grape juice is just as good and it doesn't contain alcohol.

So take up the challenge and truly impress that special person in your life with your knowledge of the matters of the heart.

Happy Valentines Day...

For more information about eating for a healthy lifestyle please contact Heart Research UK on 0113 297 6205 or email lifestyle@heartresearch.org.uk.