If you’re a runner, you already know that carbohydrates are your friend, that protein after exercise is essential for muscle growth and that a balanced diet powers your runs. When it comes to maintaining a healthy heart, the advice is pretty similar. ‘Eating whole and more natural is the way to go,’ says nutritionist and personal trainer Jessica Smith.
On the other end of the spectrum are nutrients that you should try to avoid, such as saturated fats. They raise low-density lipoproteins (LDL), also known as ‘bad’ cholesterol, which build up in arteries and increase the risk of developing cardiovascular disease.
Ultimately, any food is fine in moderation. ‘There’s no one food that you shouldn’t eat,’ says Smith. What remains true, though, is that some foods are especially good for a runner’s heart – here’s are six of the best.
Heart-healthy superfoods for runners
1. Bananas
Bananas are a convenient source of carbohydrate for energy – many runners know this already. They’re also a great source of potassium, which supports heart rhythm and muscle function and helps to prevent cramp.
2. Sweet potatoes
Rich in fibre and potassium, this carbohydrate delivers steady energy and supports healthy blood pressure.
3. Salmon
This fish provides protein for muscle repair and omega-3 fatty acids that not only support heart health, but also help to reduce inflammation.
4. Berries
Berries are a great source of antioxidants and polyphenols that support blood vessel health and may help to reduce post-exercise inflammation.
5. Nuts
Nuts, especially almonds and walnuts, provide healthy fats, fibre and magnesium that can help to improve cholesterol levels and provide lasting energy.
6. Porridge
This source of complex carbohydrate fuels longer runs and contains soluble fibre (beta-glucan), which can help to lower LDL cholesterol. To boost the benefits, why not top it with some of the other heart-healthy ingredients listed above?
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