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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
3. Eat at Least 25 Grams of Fiber Daily
4. Have Fish Twice a Week
5. Exercise for 30 Minutes Nearly Every Day
AJournal of the American Medical Associationstudy 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.
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