Nutrition
5 Foods Your Heart Will Love
Heart health is important for overall health as well as athletic performance. When exercising, the heart pumps more blood and oxygen to the working muscles. A healthier heart gets muscles more of the oxygen they need to perform. In addition to regular exercise, you can keep the heart healthy by consuming certain foods that have been shown to improve cardiovascular function. In order to optimize heart health and performance, increase these five foods in your diet:
Fatty Fish (Salmon, Mackerel, Tuna, Sardines & Cod)
Fatty fish are loaded with omega-3 fatty acids. These “healthy fats” have been shown to improve cardiovascular function by decreasing triglycerides in the blood and overall body inflammation. These fish are best when cooked fresh but canned fish can be a great on-the-go snack.
Berries (Blueberries, Strawberries, Raspberries & Blackberries)
Berries are great for heart health. These foods tend to be high in antioxidants such as anthocyanins and resveratrol. Antioxidants help clear free radicals which cause cellular damage and oxidative stress. Antioxidants help boost energy levels and assist in recovery from workouts. Berries are also packed with heart-healthy fiber, are low in calories and high in water. All good things!
Dark Leafy Greens (Kale, Spinach, Collard Greens, Swiss Chard & Leaf Lettuce)
Dark leafy greens should be part of a heart-healthy diet. These greens are packed with vital vitamins and minerals, particularly the B-vitamin, folate, which has been linked to reduced rates of heart disease and high blood pressure. They are also low in calories, high in fiber and water rich, making them great for weight loss or maintenance. Try these leafy greens raw, chopped in salads or mixed into smoothies.
Seeds & Nuts (Walnuts, Almonds, Cashews, Pecans, Pumpkin Seeds & Sunflower Seeds)
Nuts and seeds are high in heart-healthy monounsaturated fats and omega-3 fatty acids. However, remember that these foods are high in calories and fat so make sure to consume them in moderation if avoiding weight gain. One serving of nuts is one-third of a cup or about one handful. Have a them as a pre- or post-workout snack or add to smoothies and salads.
Legumes (Soybeans, Peas and Black, Red, Kidney & Garbanzo Beans)
Legumes contain several components that assist in heart health such as fiber, folate and phytochemicals. The fiber in legumes has been shown to lower blood cholesterol and prevent a sharp rise in blood sugar. These legumes can be eaten by themselves or added to soups and stews. Fresh is always best but soaking dried beans can be time consuming whereas canned beans are ready to eat. If using canned legumes, look for cans labeled as “low” or “no” sodium.
