Tips for getting your heart in shape from an NFL nutritionist.
6 Tips for Getting Your Heart in Shape From an NFL Nutritionist.
You might think you don't have much in common with professional football players, but it when it comes keeping your heart healthy, you'd be smart to follow the same advice that Leslie Bonci, R.D., nutritionist for the Pittsburgh Steelers, gives the team. These heart-healthy "plays" can help you lower your cholesterol, reduce your blood pressure and improve your overall health.
1. Get Trim
Steelers backup quarterback Charlie Batch dropped 12 pounds and reduced his total cholesterol about 20 percent between the end of one season and the start of the next. (Major diet changes: making better choices when eating out; swapping wine in place of apple martinis, sugar free Jell-O for gummy worms and popcorn for Doritos.) Losing as little as 5 to 10 percent of your body weight can result in better blood pressure, lower risk for diabetes and improved cholesterol levels, according to various research studies.
2. Cut Back on "Bad" Fats
When Pittsburgh Steeler Casey Hampton (a.k.a. "Big Snack") arrived at training camp a few years ago too heavy to play, team nutritionist Leslie Bonci worked with the team's chef to create meals designed to slash Hampton's intake of calories and saturated fats, which can elevate "bad" LDL cholesterol, leading to plaque buildup in arteries. In place of fried chicken wings, Bonci gave Hampton grilled chicken strips with low-fat dipping sauces. Other ways to reduce saturated fat: replace butter with olive and canola oils, which contain good amounts of heart healthy monounsaturated fats; choose lean meats, poultry, fish and beans instead of higher fat meats; select nonfat or low-fat milk and yogurt in place of whole-milk versions; eat full-fat cheeses sparingly. Avoid trans fats, which also increase LDL cholesterol, by skipping foods that contain "hydrogenated oil" or "partially hydrogenated oil" in their ingredient lists. (Big culprits include packaged snacks, crackers, bakery goods and some margarines.)
3. Eat at Least 25 Grams of Fiber Daily
Studies link a high-fiber diet with a lower risk of heart disease-one reason Bonci suggests reaching for fiber-rich foods all day. Soluble fiber in oats, beans and citrus fruits, like oranges, helps reduce "bad" LDL cholesterol levels. Opting for whole grains, such as brown rice and whole wheat pasta, boosts your intake of total fiber (by way of insoluble fiber, which is also good for digestion) and can decrease levels of triglycerides, another "unhealthy" fat in the blood, as a diet rich in refined carbohydrates may stoke the body's production of triglycerides.
4. Have Fish Twice a Week
Doing so may reduce your risk of heart disease by 30 percent, research suggests. Omega 3 fats in fish lower triglycerides and blood pressure; they also can help prevent irregular heart rhythms. Have trouble fitting in fish? Speak with your doctor about fish oil supplements-taking them daily helped current Pittsburgh Steelers to improve their cholesterol profiles, according to a one study in Sports Health.
5. Exercise for 30 Minutes Nearly Every Day
A Journal of the American Medical Association study credited NFL players' high level of physical activity with helping to mitigate the heart risks associated with being overweight. You don't need to be a professional athlete to benefit from exercise. Moderate exercise (e.g., brisk walking) will help to keep your heart healthy.
6. Make Friends with Your Doctor
Don't assume that just because your body weight, exercise habits and diet are healthy that your blood cholesterol and blood pressure levels are too. Your genes may predispose you to cardiovascular disease. Talk with your health care provider about heart-related screens that might be important for you.
Related Links:
- Our Top 15 Heart-Healthy Foods
- Heart-Healthy Meal Plan
- Heart-Healthy Diet Quick Tips
- Eat lots of fruits, vegetables and plant-based foods
Vegetables, pulses (such as peas, beans and lentils), fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day (about a handful each) to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.
- Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.
These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it's lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.
- Eat some low-fat dairy products or fortified dairy alternatives
Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.
- Swap saturated fats for heart-healthy fats
Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat.
- Include starchy foods which are high in fibre
Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps with digestion and keeps you feeling full so you don’t snack. Choose these instead of white rice, white bread and white pasta.
- Cut down on sugary foods and drinks
Biscuits, cakes, chocolates and fizzy drinks are all high in sugar so they contain lots of calories which can lead to weight gain, but without containing many nutrients or filling you up.
- Eat three small meals a day with one or two healthy snacks in between
Keeping an eye on your portion sizes will help you keep your weight and your waist line under control, and eating regularly will help stop you from snacking on unhealthy foods. Get ideas for healthy snacks.
- Make healthy choices when you eat out
Food from cafes, restaurants and takeaways can be high in fat, calories and salt. Ask to see a menu with nutritional information or check online first. Look our for green light words such as steamed, poached, grilled and baked, and avoid foods described as crispy, fried, sauteed, buttery, cheesy, au gratin and creamy. Cakes and pastries will also be high in saturated fats.
Discover other foods that can actively help lower your blood cholesterol