Hearts can be seen everywhere in February. We celebrate Valentine's Day and American Heart Health Month. Together, the two celebrations are quite different, but both surround the heart! How can we be more heart healthy and eat chocolate? Can the two be paired together?

Chocolate can fit within a healthful eating plan, enjoyed in moderation. Remember dark chocolate can contain many calories if you overindulge. It has saturated fat and sugar, an ounce has about 150 calories. Dark chocolate contains 70% cocoa and some higher. Dark chocolate in moderation can provide some cardiovascular benefits. Rich in flavanols - they are healthy antioxidants that are found in fruits, vegetables, green tea and red wine. Flavonoids give dark chocolate the bittersweet taste.

Dark chocolate provides health benefits that other chocolate does not. Therefore, we can pair Valentine's Day and American Heart Health together - if you enjoy a moderate serving of dark chocolate! Here are some ideas to enjoy Valentine's Day and take good care of your heart.

Serve a dark chocolate with grapes, whole fresh strawberries, thick banana slices, and dried apricot halves. Another fun dark chocolate idea is hot chocolate check out the recipe below and research from Cornell University; hot chocolate has many antioxidants: http://www.news.cornell.edu/stories/2003/11/cocoa-froths-cancer-preventing-compounds

Enjoy the two, Valentine's Day and American Heart Health Month, dark chocolate in moderation can provide health benefits.

Hot Cocoa (Serves 4)

For a ready-to-use mix, combine the cocoa, sugar, and cinnamon in an air-tight container and store for about 6 months. Like it less sweet? Reduce the sugar by about half.

1/2 cup unsweetened cocoa powder
1/2 cup granulated sugar
2 tsp cinnamon (optional)
4 cups (32 ounces) skim milk plus additional milk

1. In a small bowl, combine cocoa, sugar, and cinnamon, if desired.
2. Divide evenly among 4 mugs.
3. To each mug, stir in just enough milk to cocoa mixture to make a thick paste.
4. Heat 4 cups of milk in a microwave for 3 minutes on high or until hot. (Or heat milk in a saucepan over medium-low heat, stirring frequently, until hot.)
5. Slowly add 1 cup (8 ounces) of hot milk to each mug, stirring to dissolve cocoa paste mixture.

Nutritional analysis per serving: 210 calories, 2g fat, 105mg sodium, 44g carbohydrate, 4g fiber, 10g protein