Having a healthy heart is extremely important – especially as an athlete! Having a diet that supports your athletic performance and keeps your body healthy is an essential part of being a successful athlete.
Many of the foods that are good for your heart offer additional benefits to athletic performance and recovery. Include some of these foods as a part of a balanced diet to reap all of the benefits!
Vitamins and
Minerals
·
B12 and B6 protect against blood clots and
atherosclerosis-hardening of arteries
·
B3 helps to increase HDL “good “cholesterol.
·
Vitamin C and E are antioxidants that protect cells
from free radical damage
·
Magnesium, calcium, and potassium help lower
blood pressure
Food sources: Oatmeal, black or kidney beans, tofu,
blueberries, bananas, spinach, broccoli, sweet potato, asparagus, bell peppers,
oranges, tomatoes, cantaloupe, papaya, acorn squash, and brown rice.
Omega-3 Fatty (fatty fish) and Alpha-Linolenic Fatty
Acids (plant sources-nuts)
·
Boost immunity
·
Reduce blood clots and protect against heart
attacks
·
Anti-inflammatory (great for recovery from a
workout or an injury!)
·
Increase HDL levels
Food Sources: Salmon, tuna, almonds, walnuts, ground
flaxseed and chia seed.
Antioxidants
·
Carotinoids: help to protect the heart
·
Polyphenols: help protect blood vessels, lower
blood pressure, and reduce LDL “bad” cholesterol
Food Sources: Fruits-raspberries, strawberries, cranberries,
blueberries, pomegranates and vegetables-carrots, kale, spinach, broccoli,
sweet potato, tomato
Fiber
·
Helps lower cholesterol
Food Sources: Oatmeal, legumes, ground flax-seed, brown
rice, whole grain bread, fruits, and vegetables.
Breakfast – Heart Healthy Oatmeal with
Antioxidant-loaded Greek yogurt
·
1 cup cooked oatmeal +1 tablespoon ground
flaxseed mixed in
·
½ cup
plain Greek yogurt
·
½ cup berries
Lunch – Baked Chicken and Goat Cheese
Spinach Salad
·
3 cups spinach
·
½ cup chopped tomato
·
½ cup
cucumber slices
·
¼ cup dried cranberries
·
¼ cup chopped walnuts
·
1 oz goat cheese
·
3 oz baked chicken breast, sliced
o Dress
salad with 1-1/2 tablespoons olive oil mixed with /2 tablespoon balsamic
vinegar
Dinner - Ginger Soy Glaze Salmon (makes 2
servings, directions below)
·
½ cup pineapple juice
·
2 garlic cloves, minced
·
1 teaspoon low sodium soy sauce
·
¼ teaspoon ground ginger
·
2 salmon fillets, 4 oz each
·
¼ teaspoon sesame oil
·
Pepper to taste
·
1 cup diced fresh fruit-pineapple, papaya, or
mango
·
½ cup rice, uncooked
·
2 cups broccoli or asparagus
Directions
- In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.
- Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour.
- While salmon is marinating begin preparing rice and vegetables.
- Bring 1 cup of water to a boil and add rice, reduce heat to a simmer and cook stirring occasionally until water evaporates 45 min-1 hour.
- Preheat oven to 375 F 10 minutes before putting fish in the oven line a baking sheet with foil and add broccoli or asparagus drizzle with love oil and pepper to taste. Place in the oven to roast for 20 minutes.
- Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit.
- Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side
Fueling Our Bruins!
Ema Thake, MS, RD - Team Dietitian
Nicole DiBona - Sports Nutrition Intern
