Many of us get so engulfed in maintaining an impeccable physique that we often forget about the more important aspect of our body; those things on the inside that keep us alive.  Every person alive has some degree of plaque in our arteries.  For some it may be very little, for others it may be nearing emergency.  That being said, many of us also have some extent of cardiovascular disease (CVD). 

The CDC estimates that 25% of adults have CVD.  Men are at an even heightened risk of a) developing CVD and b) dying of CVD.  These are troubling numbers, however the good news is that we can significantly alter our fate through diet.  The better your diet the less likely you are to succumb to CVD.  Below are 10 heart-friendly foods that you should eat more of to improve your heart function.

1.  Fatty Fish: Halibut, Albacore Tuna, Trout, Salmon, Mackerel, Tuna Steak.  Studies show populations with a diet containing lots of fish have low rates of CVD.  The types of fish listed above contain omega-3 fatty acids which are effective in lowering triglyceride levels as well as blood pressure. 

2.  Legumes: Lentils, Peas, Beans.  Legumes are low fat and high in a variety of nutrients that benefit your health.  They contain high levels of fiber, protein, potassium, iron, vitamin B, and phytochemicals which help prevent a variety of conditions, including CVD.

3.  Teas: Black, Green, White.  These teas are chock full of antioxidant polyphenols.  Antioxidants significantly alter free-radicals which compromise various cells in the body.  It has also been shown that these antioxidants prevent LDL (bad cholesterol) from oxidizing, which in turn prevents plaque formation that can clog our arteries.

4.  Bananas.  This potassium rich food helps us maintain a lower blood pressure.  Studies show that diets lacking potassium leave a person at rick for elevated blood pressure.  Potassium helps keep cell fluid balance constant which directly keeps our blood pressure in check.

5.  Leafy Greens: All varieties.  Some of the best foods on the planet for good health.  Tons of fiber, folate, carotenoids, potassium, calcium, and phytochemicals can be found in this food group.  The antioxidants found in carotenoids are shown to decrease levels of plaque build up and heart attack.  Aim to consume 3 cups of green vegetables each week. 

6.  Whole grains.  Diets rich in whole grains are benefitted by lower blood cholesterol.  This also help prevent CVD.  Always be sure a nutrition label says “whole grain” or “whole wheat” on the back.  Oats, oat bran, quinoa, barley, brown rice, and whole wheat bread, and whole wheat pasta are great foods to work into your diet.

7.  Garlic.  Compounds found in garlic have been shown to affect risk factors that lead to CVD.  Some of these factors include cholesterol and platelet activity.  To get the most from your garlic, try putting it through a garlic press.  Stay away from microwaving foods with fresh garlic as this will decrease the levels of heart healthy compounds.

8.  Berries: Gogi berries, raspberries, blue berries, strawberries, black berries.  Most berries contain more antioxidants and heart healthy phytochemicals than other fruits out there.  Sure, you can take your antioxidants in pill form, but it is always preferable to get them through the original food source.  Berries have been attributed to increase in HDL (good cholesterol) and a lowered blood pressure.

9.  Olive oil.  The cornerstone of the Mediterranean diet.  Olive oil is full of healthy, monounsaturated fats.  These healthy fats are related to lower levels of CVD and decreased LDL oxidation.  You should strictly be using olive oil in place of vegetable and other oils in the kitchen.  Feel free to sprinkle some on salads, pasta dishes, or fish, for instance.

10.  Oranges.  Extremely high in Vitamin C, folate, antioxidants, phytochemicals, and potassium.  They will also help you keep your cravings for sweet foods at bay.  Increased potassium intake is responsible for lower blood pressure levels.

All around you, there are diets that are telling you to beware of carbs.  They seek out to demonize all carbs, regardless of where they come from.  They want you to fear them, to stay away from them at all costs.  These diets are fads.  Sure, they may help to take some initial weight off, but there is no way a person can go their life without carbs.  As soon as you fall back into old habits, the fad diet goes out the window and the weight comes back on. 

Understanding the fundamental differences between good carbs and bad carbs will alleviate your need for the latest diet craze and set you on the right track towards a a happy, healthy life.  Remember, you don’t want to change your diet, you want to change your lifestyle.

Bad Carbs

First, we’ll take a look at the bad carbs that are responsible for giving all carbs a bad rep.  Another word for bad carbs would be simple sugars.  They are broken down quickly in your body which causes a spike in blood sugar levels.  Excess blood sugar in the body will signal the body to retain fat.  More nutrients you take in will be saved as fat cells instead of muscle cells for instance.  It’s no wonder people who consume lots of baked goods with white flour, candy, sodas, white pastas, white rice, white potatoes (notice a trend here?).  They are usually highly processed and have lost a large portion of their nutritional value in the process.  A quick tip to avoiding bad carbs; stay away from most white foods. 

Think of bad carbs as empty calories.  They taste great, but once inside they do little more than spike your blood sugar which promotes fat retention.  You receive much less nutritional supplementation from them than you would complex carbs.  In addition, for those with chronically elevated blood sugar levels, the possibility of developing diabetes is a serious threat. 

Good Carbs

Anything that is a complex carbohydrate is considered a good carb.  They have a more complex molecular chain, and therefore are harder to break down by your body (this is a good thing).  The result is the absence of a spike in blood sugar levels.  They are typically high in fiber and other nutrients your body craves.  Fiber works in several ways to positively impact your health.  First, soluble fiber binds to fatty substances in the intestines and carries them out as waste.  This helps lower low-density lipoprotein, or bad cholesterol.  A high fiber diet will also keep hunger pangs and blood sugar levels in check.  Adding good carbs and cutting out bad carbs may be confusing for the uninformed.  Below, we’re going to show you some very easy and beneficial ways to make the switch from bad to good in your diet.

• Start your day with whole grains.  A bowl of steel-cut oats or even rolled oats are a great way to start your morning.  If you want  cold cereal, try anything that lists whole oats, whole wheat, or another whole grain first on the ingredient list.
• Ditch the white for wheat.  This applies to a wide array of products.  Look for breads that list WHOLE wheat first on the ingredient list (be sure it says WHOLE wheat).  Eat brown rice instead of white.  Wheat pasta instead of white pasta.  Go whole grain whenever possible.
• Pass the potatoes.  If you want a carbohydrate with dinner, for instance, pass on the potatoes.  There are a variety of other grains that are much healthier and tastier than a plain white potato.  Look for bulgur, wheat berries, quinoa, or cous cous to mix it up.
• The magical fruit.  Sure, they might make you toot, but they pack tons of slow-digesting good carbs and nutrients in them.  Beans are a great food for a high-fiber, low blood sugar level lifestyle. 
• Eat your veggies.  Vegetables are an excellent source of good carbs.  In addition they pack in tons of anti-oxidants and other nutrients that are shown to lower cancer and lead to a healthy heart.  We should all strive to eat as many vegetables as we can.  They are truly the cornerstone to good health and happy living.

So… you are eating right, working out, getting proper sleep, and overall living a healthy, happy life.  In your mind, there is no possible explanation for why you can’t lose that stubborn body fat.  There’s nothing wrong with wanting to burn fat from your problem areas.  If you can honestly say that you have a workout routine that includes both ample cardio and resistance training, and maintain a healthy diet, maybe it’s time you consider giving whey protein a try.

Whey protein is derived from milk protein which is the liquid by-product of cheese.  There are three types of whey protein typically available to purchase.  Whey protein concentrate, whey protein isolates, and whey protein hydrolysates.  Of the three, whey protein isolate powder is the most highly recommended, due to its high protein content and low cholesterol, lactose, and fat.

Why should you take whey protein to burn fat?

1.  Leucine is nutrient that has a major role in the synthesis of protein, a chemical reaction in your body that burns massive amounts of calories.  Leucine also activates the oxidation of fatty acids.  Lucky for you, whey protein is chock full of leucine.

2.  Drink your hunger pangs away.  No, not like you did in college….Drinking a whey protein shake will create a sense of fullness that lasts for several hours.  Studies have demonstrated that whey may create a feeling of fullness better than other types of protein.  Dairy proteins contain glycomacropetide, a peptide that is responsible for activating cholecystokinin (CCK) in your body.  CCK is a hormone found in your intestines that is released into your blood stream following a meal.  It signals satiety to your brain.

3.  Studies demonstrate whey protein aids in a reduction of body fat.  There are multiple studies that witnessed a reduction in body fat among participants supplementing with a whey protein shake.  In one study, University of Oklahoma researchers instructed both groups of subjects not to alter their diet.  Group 1 was given a whey protein supplement once a day for two weeks, then twice a day for the final eight weeks of the study.  Both groups engaged in a supervised strength and cardio program for 2 months.

After the study was up, both groups realized a loss of body fat.  Interestingly however, the group taking the whey protein shake in conjunction with exercise realized more than twice the body fat loss than the exercise only group (9.3% vs. 4.6%).  The whey + exercise group also realized greater gains in muscle mass and larger decreases in total cholesterol.

Another study in 2006 demonstrated that adding just 60 grams of whey protein, as opposed to 60 grams of soy protein or 60 grams of carbohydrates to your diet each day led to a measurable decrease in body fat and body weight over a 6 month period.

If you are doing all that you can to burn fat and are still running into trouble, try talking with a registered dietitian (RD) or of course, your doctor.  Share It Fitness has a very knowledgable and dedicated nutrition scientist on staff to help you with all your weight loss and dietary needs.

This is a fish stew that can easily and cheaply be made with canned tuna.  It will provide great sources of protein while keeping fat down. 

Alekasandar’s Irresistable Brodetto

400 g pieces of canned tuna*
1 large red onion
400 ml tomato puree
300 ml white wine
salt, ground black pepper
1 tsp hot paprika
1 tsp sugar
1 Tbsp flour
1 bay leaf
a handful of pitted black olives
oregano
oil

*Do not take tuna canned in oil, but in water. And make sure it’s in larger pieces.

Fry finely chopped onion on some oil. Add tuna strained from liquid and stir everything for a few minutes. Stir very carefully, you don’t want tuna to lose it’s shape. Add tomato puree, 400 ml water, salt to taste, sugar and stir. Add flour, paprika and pepper. Stir again and let it simmer on medium heat.

When approximately half of liquid evaporates add wine and 100 ml water, bay leaf and chopped olives. Let simmer for another 45 minutes. About 5 minutes before it’s finished, add some oregano.

This can also be made with fresh tuna, only you will have to fry it a bit more at the beginning.