Heart-Healthy Eating

Crossfit Victoria, BC - Healthy food equals a happy heart.  Just ask Jer!

Healthy food equals a happy heart. Just ask Jer!

For a healthy heart and a slimmer waist, make sure to include these foods in your grocery basket.

Whole-grain breads and cereals
These provide significant amounts of insoluble fiber, which helps control weight by filling you up, and some soluble fiber, which reduces LDL (bad) cholesterol.

Apples, pears, citrus and berries are packed with fiber and phytochemicals, which show promise in fighting heart disease. Lycopene, found in fruits like tomatoes, watermelon and pink/red grapefruit, helps lower cardiovascular-disease risk. Watermelon also raises levels of arginine, an amino acid shown to improve blood-vessel function in the body.

Dark, leafy greens
Greens like arugula and spinach contain folate, which helps break down homocysteine, an amino acid in the blood that increases heart-disease risk.

Nuts Peanuts are a good source of soluble fiber. Walnuts boast omega-3 fatty acids, which lower triglyceride levels. Almonds, cashews and macadamias are full of monounsaturated fats, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

Salmon and other cold-water fatty fish like sardines, mackerel and herring are brimming with omega-3 fatty acids. An added advantage of foods high in omega-3: they can help maintain bone health by reducing the activity of osteoclasts, cells that break down bones, according to a Pennsylvania State University study.

Monounsaturated fats, from foods like olives, olive oil, and seed and nut oils, can lower risk by cutting blood-cholesterol levels. Unlike polyunsaturated fats, the monounsaturated kind are more resistant to oxidation, a process that leads to cell and tissue damage. (Saturated fat, found in red meat, butter and full-fat cheese, raises artery-jamming cholesterol, so avoid or limit these foods.)

Smart choices equal a healthier heart in the long term!  Speaking of a healthy heart, DON’T FORGET ABOUT OUR NUTRITION SEMINAR THIS WEDNESDAY EVENING AT 6:00 P.M.!   THE 6:00 P.M. CLASS FOR THAT EVENING WILL BE CANCELLED IN LIEU OF THE SEMINAR, SO COME OUT AT 5:00 P.M. INSTEAD ! (ALL LEVELS)

Today’s Workout:

Buy in – 5 Turkish get-ups x 3, increasing in weight each set.

Team WOD – 5 rounds each
100 meter sprint
clean drops

In pairs, while one team member is doing the 100 meter sprint, the other team member is doing clean drops until their partner returns from their sprint.  Then switch!

Cash Out – Tabata Planks


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