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.

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.

Plenty more fish in the sea...

While shellfish has received bad press for its comparatively high levels of cholesterol, 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.

Valentine's menu...

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 chocolate, with at least 70% cocoa solids.