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As an athlete, you’re used to training. Whether it’s aerobic conditioning work, strength training, or drills, you’re providing your muscles with the stimulation they need to develop and get stronger. You also consume the nutrition you need to fuel your exercise, to keep you hydrated, and to promote a full recovery after exercise.

But what are you eating when you’re not exercising? The most important muscle in your body is your heart, and what you eat every day has a strong impact on its health.

Low-fat failure
For decades, health professionals preached the virtues of a low-fat, low-cholesterol diet, touting it as the best way to keep weight off and keep your heart healthy. Back in the 1960s, we were ripe for this advice, as a whopping 45% of our calories were coming from fat and an alarming 13% of Americans were obese.

Fast forward almost 50 years, and today, we’ve clearly heard the low-fat message. Now, only about 33% of our calories come from fat, yet about 66% of us are overweight or obese, and heart disease remains our #1 killer.

Where did we go wrong? It could be that the single-minded focus on cutting the fat was misdirected. What may matter more in terms of heart health is the types of fats we eat.

Fat facts
Almost all foods contain some amount of fat, and that’s probably a testament to the important roles fats play in your body. When we think of fat, most of us are thinking calories. And indeed, fats serve as a rich storage depot for energy. But fats are also an important component of cell membranes, where they help govern what gets into and out of your cells. And fats serve as the building blocks for biological compounds called eicosanoids that help regulate heart rate, blood pressure, blood clotting, and immune function. Although not strictly a fat, cholesterol is often mentioned in the same breath as fat, and it is important, too. For example, cholesterol is used as the base component for vitamin D and other vital compounds, like hormones.

Most of the fats you absorb from food circulate in the bloodstream as tiny globules called triglycerides. Cholesterol and small amounts of fat are transported in the bloodstream by special protein carriers called lipoproteins. The two most important lipoproteins in terms of heart health are low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

• Low-density lipoproteins carry cholesterol to cells in tissues and organs throughout your body. But if you have more cholesterol than you need, the excess keeps circulating in your bloodstream. Over time, it is believed that these circulating, cholesterol-rich LDL molecules become smaller and more dense, and eventually penetrate the walls of your arteries. Taking up residence, they initiate a series of reactions that result in localized inflammation within the wall of the artery. The latest theory is that this inflammatory process ultimately results in the formation of plaque that builds up on the inside of the artery wall. As the plaque grows and calcifies, it begins to obstruct the flow of blood. This is the process of atherosclerosis that can lead to heart disease. Complete blockage of an artery feeding the heart can result in a heart attack. And the process may be initiated because of too much LDL cholesterol in the bloodstream. For this reason, LDL cholesterol is often referred to as “bad” cholesterol
• High-density lipoproteins have the opposite effect. These lipoproteins scavenge cholesterol in the artery wall, and remove cholesterol from LDL and the bloodstream. These lipoproteins then transport the cholesterol back to the liver for disposal. Because of this scavenging role, HDL cholesterol is often referred to as “good” cholesterol
• Triglycerides are the primary form in which fats from food are transported in the bloodstream, and an excess of triglycerides in the blood has been associated with heart disease in some people

When it comes to protecting the heart, a primary dietary goal is to keep LDL cholesterol low and HDL cholesterol levels high.

How dietary fat and cholesterol impact blood cholesterol
The types of fats in your diet are major determinants of the levels of LDL and HDL cholesterol levels. Dietary cholesterol doesn’t have nearly the impact.

Unsaturated fats get the heart-healthy nod. There are two types of unsaturated fats:

• Monounsaturated fats are found in high concentration in olive, canola, and peanut oils; avocados; nuts such as almonds, pecans, and hazelnuts; and seeds such as pumpkin and sesame seeds
• Polyunsaturated fats are found in high concentration in corn, soybean, sunflower, and flaxseed oils, and also in foods such as walnuts, flax seeds, and fish. Omega-3 fats are an important type of polyunsaturated fat. Your body can't make omega-3 fats; they have to come from food. An excellent way to get omega-3 fats is by eating fish 2 or 3 times a week. Salmon and herring are good sources of omega-3 fats. Plant sources of omega-3 fats include walnuts, flaxseeds, and oils such as flaxseed, canola, and soybean

Saturated fats, cholesterol, and trans fats don’t qualify for the heart-healthy club. In fact, it’s wise to limit your intake of saturated fats and cholesterol, and keep your intake of trans fat as low as possible while maintaining a healthy diet.

• Saturated fats: Diets high in saturated fats may increase LDL cholesterol levels, and as a result, increase your risk of heart disease. Saturated fats in our diets come mainly from red meat and whole-milk dairy products, including butter, cream, cheese, milk, and ice cream. A few plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil. The best way to reduce saturated fat intake is to select lean cuts of red meat, limit intake of high-fat cured meats, choose nonfat or low-fat dairy sources in place of whole-milk versions, and replace butter with olive oil, canola oil, or spreads made with these oils whenever possible
• Cholesterol is something that our bodies make naturally. We also consume it from foods like eggs. Cholesterol in the diet has a much smaller effect on LDL cholesterol than does saturated fat. Population research indicates that moderate egg consumption, such as one egg per day, doesn’t increase heart disease risk in healthy individuals and can be part of a healthy diet. However, those with heart disease, diabetes, or who have difficulty controlling their LDL cholesterol should limit their egg consumption to no more than three yolks per week. Egg whites are fine to consume
• Trans fats, like saturated fats, increase LDL cholesterol levels. Trans fat can be found naturally in small amounts in meat and dairy products. But they are made in high concentration when liquid vegetable oils are heated in the presence of hydrogen gas. This process is called hydrogenation. Partially hydrogenated vegetable oils are more stable and they’re able to withstand repeated heating. This makes them ideal for frying fast foods and for bakery products. Packaged foods now label the trans fat content so check labels for both the trans fat and saturated fat content before you buy

So, now that you know the better-for- you fats from the less heart-healthy choices, what can you do to lower LDL cholesterol and raise HDL cholesterol levels?

First and foremost, replace saturated fats with monounsaturated and polyunsaturated fats. Here are some ways to implement this switch:

• Dip bread in olive oil instead of slathering it with butter or stick margarine
• Sauté with olive, canola, or another liquid vegetable oil. If desired, add a little butter for flavor
• Choose a soft margarine that is free of trans fats and low in saturated fat
• Start checking food labels for both saturated and trans fats
• Limit saturated fat intake by eating fish, poultry without the skin, beans, and nuts more often in place of red meat, choosing leaner cuts of red meat when you do have it, and making the switch from full-fat dairy products to low-fat or nonfat versions
• Eat one or more good sources of omega-3 fats every day, such as fish, walnuts, canola or soybean oil, ground flax seeds, or flaxseed oil

The fat switch from more saturated to less saturated is a no brainer, but there may also be a benefit in swapping some of your extra carbs for heart-healthy fats. In population studies where monounsaturated and polyunsaturated fats were eaten in place of some carbohydrates, these fats decreased levels of LDL cholesterol and raised levels of the protective HDL cholesterol.

The bottom line is that fats such as olive oil or canola oil can improve your cholesterol levels when you eat them in place of saturated fats or trans fats. And a low fat diet isn’t necessary to achieve heart healthy benefits.

Extra benefit from omega-3 fats
Omega-3 fats fall into the heart-healthy polyunsaturated fat category, and diets with omega-3 fats have been shown to be effective at lowering blood triglyceride concentrations. But studies indicate that they also seem to deliver an extra benefit: roughly half the people who die of heart disease every year die suddenly. They never even make it to a hospital. They don’t succumb to clogged arteries. Instead, out of nowhere, they’re suddenly gripped by an abnormal heart rhythm, which prevents the heart from contracting. With the heart muscle unable to pump blood, the individual often dies even before medical attention arrives. The good news is that a diet rich in omega-3 fats seems to protect against what’s called sudden cardiac death. Exactly how these fats prevent these fatal arrhythmias isn’t clear, but research is promising that these omega-3 fats may offer this extra cardiac health benefit.

Carbohydrate and fiber fundamentals
The heart-healthiest sources of carbs are whole grains, vegetables, fruits, and beans. They’re not only good sources of vitamins, minerals, and other phytonutrients, but they’re a great source of fiber also.

Your digestive system handles all carbohydrates in much the same way. It tries to break them down into single sugar molecules like glucose, which your body uses as a source of muscle fuel during exercise. But fiber is unique, in that it can’t be broken down and digested into glucose. Instead, it passes through the body undigested. But that doesn’t mean it offers no value. In fact, fiber has important cardiac benefits that seem to vary based on the type of fiber.

• Soluble fiber helps to lower LDL cholesterol levels in the blood. It also helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. Soluble fiber sources include oatmeal, oat bran, legumes, beans, lentils, dried peas, nuts, and seeds, as well as apples, pears, bananas, strawberries, and blueberries
• Insoluble fiber helps push food through the intestinal tract, promoting regularity and helping prevent constipation. Insoluble fiber sources include whole grains like wheat bread and brown rice, as well as vegetables like carrots, cucumbers, zucchini, and celery

Diets with adequate amounts of dietary fiber have been linked to a lower risk of heart disease. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40% lower risk of heart disease, compared to a low fiber intake. Cereal fiber, which is found in grains, seemed particularly beneficial. A related study of female nurses produced similar findings. Low fiber intake has also been linked with a condition called metabolic syndrome, a constellation of risk factors that increases the chances of developing heart disease and diabetes. These risk factors include high blood pressure, high insulin levels, excess weight (especially around the belly), high levels of triglycerides, and low levels of HDL cholesterol. Studies suggest that a higher intake of whole grains and cereal fiber may help to ward off this increasingly common syndrome.

Here are some suggestions for including good carbohydrates and heart-healthy fiber in your diet:

• Have whole grain cereals for breakfast, such as oatmeal or cold cereals that list whole wheat, whole oats, or another whole grain in the list of ingredients
• Use whole grain breads for meals and snacks. Again, check the label to make sure that whole wheat or another whole grain is the first ingredient listed
• Instead of potatoes or white rice, try brown rice, couscous, bulgur, wheat berries, millet, or hulled barley with your dinner
• Try whole-wheat pasta. If you find the whole grain variety to be too chewy, pick a variety made with a blend of whole-wheat flour and white flour
• Eat fresh fruit more often and instead of drinking fruit juices
• Snack on raw, blanched, or steamed vegetables
• Choose snacks made with whole grains like whole grain pretzels or popcorn
• Substitute beans for meat a few times per week

Vegetables, fruits, high blood pressure, and heart disease
High blood pressure is another primary risk factor for heart disease, and it’s also a contributor to strokes. Your diet can be very effective at lowering blood pressure. One of the most convincing pieces of evidence that diet impacts blood pressure is a study where individuals with high blood pressure were put on a diet rich in fruits, vegetables, and low-fat dairy products, and which restricted the amount of saturated and total fat. Researchers found that those who followed this diet reduced their systolic blood pressure by about 11 mmHg and their diastolic blood pressure by almost 6 mmHg. These blood pressure–lowering effects are comparable to what blood pressure medications achieve. In another study, this fruit- and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein.

There is also population research supporting the idea that fruits and vegetables themselves are heart-healthy. In a study of almost 110,000 men and women whose health and dietary habits were followed for 14 years, the higher their average daily consumption of fruits and vegetables, the lower their chances were of developing cardiovascular disease. Compared with those who consumed fewer than 1.5 servings of fruits and vegetables daily, those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. When researchers combined findings from these studies with several other long-term population studies, they found that eating more than 5 servings of fruits and vegetables daily was associated with a 20% lower risk of heart disease and stroke, compared with individuals who ate less than 3 servings per day.

Thus, there is solid evidence that a diet rich in vegetables and fruit may help protect the heart. Try these tips to fit more fruits and vegetables into your diet:

• Store fruit where you can see it, like on the counter or in the front of the refrigerator. That way, you’ll be more inclined to eat it
• Fill half your plate with vegetables and fruit at each meal. Serving salads, stir-fried vegetables, or other fruit- and vegetable-rich fare makes it easier to reach this goal
• Eat fruits and vegetables as snacks
• Try new fruits and vegetables, along with recipes where vegetables are the key ingredients

Putting it all together: healthy eating on the cutting edge
The following tips are based on the best available scientific evidence about the links between diet and health, including heart health.

Exercise and weight control
Daily exercise and weight control go hand-in-hand with a healthy approach to eating. Because exercise and weight control are closely linked, they strongly influence your chances of staying healthy, and they affect what you eat and how your food affects you. Exercise and weight control are linked through the simple rule of energy balance: if you burn as many calories as you take in each day, there's nothing left over for storage in fat cells, and your weight remains the same. But if you eat more than you burn, you end up adding fat and pounds. Regular exercise helps you control your weight, and it is key part of any weight-loss effort.

Whole grains
You need carbs for energy, including energy to train and compete. But when you’re not in the throes of exercise, the best carb sources are whole grains such as oatmeal, whole-wheat bread, and brown rice. Your body doesn’t digest whole grains as quickly as it does simple carbs. Therefore, whole grains can help keep blood sugar and insulin levels more stable. Better control of blood sugar and insulin can help keep hunger at bay. Plus, whole grains may help to protect against heart disease.

Healthy fats and oils
Fats are a major source of our calories every day, and it’s important to have a healthful balance of fat sources. Good sources of unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, trans fat–free margarines, nuts, seeds, avocados, and fatty fish such as salmon and herring. These fats help improve cholesterol levels when eaten in place of saturated fats, and the omega-3 fats may also help protect the heart from a sudden and potentially deadly arrhythmia.

Vegetables and fruit
A diet rich in vegetables and fruit is associated with numerous cardiac benefits, including decreasing the chances of having a heart attack or stroke and lowering blood pressure.

Nuts, seeds, beans, and tofu
These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Beans include black beans, navy beans, garbanzos, lentils, and other beans that are usually sold dried. Many kinds of nuts such as almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios contain healthy monounsaturated and polyunsaturated fats.

Fish, poultry, and eggs
Fatty fish such as salmon is rich in heart-healthy omega-3 fats, and eating these types of fish is associated with a reduced risk of heart disease. Chicken and turkey are good sources of protein and comparatively lower in saturated fat when eaten without the skin. Eggs contain fairly high levels of cholesterol, but one egg per day is usually fine for healthy individuals. Those with heart disease or diabetes should limit their egg-yolk consumption to no more than 3 yolks per week. But egg whites, which are high in protein, can be substituted for whole eggs in omelets and in baking.

Dairy foods, calcium, and vitamin D
Stick with nonfat or low-fat dairy products. If you don't eat dairy products, take a vitamin D and a calcium supplement.

Use sparingly: red meat and butter
Red meats and butter contain lots of saturated fat. Switching to fish, chicken, or beans several times a week, and switching from butter to olive oil, can improve LDL cholesterol levels. Eating fish also has other benefits for the heart.

Sports nutrition and healthy eating in perspective
Sports nutrition is about providing the right nutrients at the right time, in ways that the body can quickly make use of them, to support training and to help you be your best during a competition. While sports nutrition deals with the acute needs surrounding exercise, you also can benefit from taking a larger view of what your body needs to be healthy over the long-term. By eating more healthily, you help to ensure that your body’s most important muscle, the heart, stays in great shape.

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