Why is it important to eat healthy and exercise?
We all know how much you Mudders like to stay fit and healthy, especially when it comes to training for Tough Mudder events. While exercising is great, it’s also important that you eat heart healthy foods to maximize your overall health.
Eating a heart healthy foods in a balanced diet accompanied by regular exercise is essential to maintain physical health, mental health, and overall well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood.
Heart Healthy Foods and Wellbeing
A healthy diet can help reduce your risk of developing coronary heart disease, reducing your risk of diabetes and high blood pressure. It can also help lower your cholesterol levels and reduce your risk of certain types of cancers. Eating heart healthy foods is a great way to improve your overall health and wellbeing.
10 incredibly heart healthy foods you should be eating
1. Leafy Greens
Leafy green vegetables such as spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants.
2. Whole grains
Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.
3. Berries
Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.
4. Avocados
Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome.
5. Fatty fish and fish oil
Fatty fish such as salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids which have been studied extensively for their heart-health benefits.
6. Walnuts
Walnuts are round, single-seeded stone fruits that grow from a walnut tree. They’re a good source of healthy fats, protein, and fiber. They may enhance heart and bone health as well as help in weight management, among other benefits. Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese.
7. Beans
Beans contain resistant starch, which aids digestion and is fermented by the beneficial bacteria in your gut. Resistant starch has the potential to exert a healthy impact on the gut and certain members of its resident microbiota.
8. Dark Chocolate
Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.
9. Seeds
Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.
10. Garlic
For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.
We hope this article has educated you on how and what is best to eat to maintain a healthy lifestyle. If you would like to read up on some great training tips for your next Tough Mudder run you can do so here.
