For Valentine’s Day, chocolate is fine but make it heart-healthy

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Come Feb. 14, Americans will have spent more than $1 billion on chocolate products — all in the name of love but with little thought to its health benefits or risks.

There is, however, mounting evidence that Cupid might have been on to something. Not unlike a glass of red wine or a good relationship, research shows, chocolate might promote heart health, including improved blood pressure and cholesterol. But beware, not all chocolate is created equally.

“Like with most foods, the more processed it is, the less nutritious it becomes,” said Wendy Palmer, a registered dietitian at Children’s Healthcare of Atlanta. “Most common chocolates are highly processed, have added sugars and are made with alkali, which destroys antioxidants. Your best choice is often dark chocolate over milk chocolate.”

While most health care providers wouldn’t recommend a piece of chocolate a day to keep the doctor away, Palmer said that one piece every now and then might not be a bad idea.

“That is not a free license to eat a candy bar each day or indulge in one-pound chocolate bars,” she said in response to emailed questions. “Instead think three small dark chocolate kisses or three bite-size dark chocolate pieces a few times per week. For kids, a small handful of dark chocolate chips or even chocolate-covered raisins seem like a major treat.”

Palmer said that chocolate promotes heart health because it is made from the cacao plant, which is in a class of nutrients called flavonoids, also known as antioxidants. These lower blood pressure and improve blood flow to the brain and heart.

“All of this adds up to protecting your body from heart disease,” she said.

Antioxidants, however, aren’t limited to chocolate but are also present in cranberries, apples, peanuts, onions and tea.

If you’re planning to stick with tradition and purchase chocolates for your valentine, Palmer offered these tips:

• Choose products that are heart-healthier such as dark chocolate with 60-70 percent cocoa; semisweet chocolate chips or unsweetened cocoa (non Dutched).

• If you are gearing up for a Valentine's Day party at your child's school, bring snacks that have a healthy twist: think fruit and nut muffins, fruit kebabs with yogurt dip, yogurt parfaits, homemade granola bars, veggies and dip. Remember, the more colorful the creation of veggies and fruits, the better.

• When it comes to sending in Valentine's items for your child to share with others, think non-food to help balance out all the other food from parties and home. For the little ones, try valentine tattoo boxes, stickers, glow bracelets, etc.

• Make your own heart-healthy chocolate trail mix: add 1-2 tablespoons of semisweet chocolate chips to dried fruit, nuts/seeds and unsweetened whole-grain cereal.

• Dip your child's or significant other's favorite fruit in melted semisweet or dark chocolate — think bananas, apple slices or strawberries.

• Tasty non-chocolate Valentine's treats can include: dried fruit mixed with tasty nuts, cinnamon-dusted almonds, yogurt-dipped frozen strawberries.