Heart-Health Playbook
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 margarine's.)
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.
Get your annual Physical!!
Get your annual Physical!!