Tuesday, February 25, 2014

Heart Healthy Nutrition - Suppor Your Ticker!




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
  1. In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.
  2. 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.
  3. While salmon is marinating begin preparing rice and vegetables.
  4. 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.
  5. 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.
  6. 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.
  7. 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