Eat to help your heart recover from exercise

We all know exercise builds lean, strong muscles and bones to help with body weight and aging, but we often forget to think of the "wear-and-tear" damage it may be doing to our cardiac health. It is no longer a surprise to hear of a marathon runner or professional football player stopped in their tracks
by a heart attack.

Some experts dare to say one in every 50,000 participants of an endurance event (for three or more hours) will suffer an acute heart attack or sudden cardiac death within 24 hours of the activity. A study from the University of Innsbruck in Austria measured a heart marker in men participating in a 230-km cycling race. These cyclists experienced an altitude change of 5,500 m and claimed to have no evidence of heart disease or any cardiovascular risk factors. The marker measured was troponin I, an enzyme that, when elevated, signals damage or death to heart muscles. In this particular race, the cyclists' troponin I went from zero (pre-race) to 13 (after race) in 34 per cent of the men. Normally, cardiac troponin I levels are so low they cannot be measured.

Another measure of the total damage in the body is the degree of oxidative stress. Free radicals are unstable molecules that, in chemistry-speak, are missing an electron, which make them desperately scavenge the body in search of a replacement. Free radicals are produced during physical activity, as well as enter the body through daily pollution exposure and through chemicals and preservatives found in foods, skin care products and cooked foods. Free radicals become harmful in the body when they are produced in quantities the body's antioxidant supply cannot
keep up with.

When free radical damage exceeds the antioxidant mop-up, it is called "oxidative stress." One way to measure oxidative stress is by looking at the degree of DNA damage that occurs in the body. In a study involving running a half-marathon, it was shown DNA damage was significantly elevated, even one day after the race. One would think the body was able to "recoup" the day after the event, but this study reveals oxidative stress is still in high motion 24 hours after the race.

Free radicals cause cell destruction everywhere in the body, including the  heart. It is important to understand how heart attacks and heart disease occur in the first place, athlete or not. Most people are familiar with low-density lipoprotein (LDL) as "bad" cholesterol, but LDL by itself is not the really harmful thing. What makes LDL really bad is when it is oxidized by free radicals, which makes it assemble in plaque formation. The plaque is what clogs and plugs our blood vessels, known as atherosclerosis. It shows up in blood tests as high cholesterol and frequently high blood pressure due to a narrowing of the passage. According to the Heart and Stroke Foundation, 40 per cent of Canadians have high cholesterol and 22 per cent of adults have high blood pressure. One heart attack occurs every seven minutes.

Whole foods are the best way to get phytonutrients - Mother Nature's defence. Why whole foods? Absorption is better as Mother Nature knows the exact amount of specific nutrients the body needs for ideal absorption. Many times we hear about certain nutrients being isolated and studied, such as vitamin E or beta-carotene, and the results give no therapeutic evidence.

This can be due to a few reasons. Maybe it was not the beta-carotene specifically extracted (as there are many) from, say, a carrot, but rather a combination of all the caratenoids in the carrot that provide protection. Or maybe it was not absorbed efficiently as it missed its other nutrient counterparts that helped open doorways into the blood stream. Regardless, the new focus should be using whole foods such as oats, apples, kale, spinach, carrots, red peppers, nuts and seeds as ingredients rather than items poured from a box, carton, can or jar.

Another way to protect your heart is to get the edge from omega 3 fatty acid. Omega 3 acts as a natural anti-inflammatory as it reduces inflammation from cholesterol-filled blood vessels. It lessens the amount of low-density lipoprotein produced in the body, which reduces our risk of heart disease.

The key form shown to be the most effective is EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).

As an Italian study reported in 2002, omega 3 (in these forms) brought a 45-per cent reduction in rates of sudden cardiac death and improved all-cause mortality by 20 per cent. The group taking vitamin E showed no benefits at all.

Everyone is faced with times where physical stress takes over, and we feel like a bus hit us. We can take action and incorporate ways to protect our bodies and hearts, while enhancing recovery from any intense fitness program. Give yourself an extra beat with nutrition.

Tuna Patties

Prep time: seven minutesCook time: 20 to 25 minutes
Serves 5-6

8 baby potatoes (or 4 medium size), cooked
and mashed

3 eggs

2 cans tuna, drained

2 green onions

2 Tbsp dill

1 tsp lemon juice

1 tsp mustard

¼ cup brown rice flour or whole wheat flour

sea salt for taste

½ cup whole wheat bread crumbs (can also
make from crushed crackers)

Preheat oven to 375 F.

Mix all ingredients but crumbs in a medium-size bowl.

Arrange crumbs in a shallow dish
with sides.

Scoop mixture with a tablespoon and drop into the pan with breadcrumbs. With spoon, pour crumbs over top until all sides are covered. Press down to slightly flatten the patty so it is about ¾ to one inch thick.

Arrange patties on a parchment paper lined cookie sheet and bake in oven for 15 minutes. Flip patties and cook until each side has slightly browned.

Remove from heat
and serve.

Per serving: 249 calories, 4.6 g fat, 34 g carbohydrates, 2 g sugar, 4 g fibre, 2.6 mg iron, 316 g sodium, 918 mg potassium

Karla's Morning Shake

Prep time: five minutes
Serves 1

½ scoop protein powder (whey, iso-whey,
soy or brown rice)

1 cup frozen raspberries

option: ½ cup frozen blueberries

1 Tbsp cocoa

1 Tbsp honey/agave nectar

1.5 Tbsp ground flax/Salba seeds

2 cups torn kale

In a blender, add all ingredients.

Blend well and serve cold. If this shake sits, the fibre will rise to the top and the shake will need to be "shaken."

Per serving: 335 calories, 5 g fat, 25 g protein, 52 g carbohydrates, 26 g sugar, 16 g fibre, 1094 RAE vitamin A, 204 mg vitamin C, 232 mg calcium, 4.1 mg iron, 923 mg potassium

Nutty Oatmeal

Prep time: five minutes
Cook time: 10 to 15 minutes
Serves: five (about 3/4 cup each)

2 cups low fat (or fat-free) milk (cow, soy, almond or rice milk)
2 cups water
2 cups large-flake oatmeal
1/2 tsp cinnamon

Option: Nutmeg or allspice for
an extra kick

2 cups raw raspberries
(or a combo of strawberries
and blueberries)
2 Tbsp honey
(raw honey is best) 2 Tbsp chopped walnuts or almonds

Combine the milk and water in a medium-size saucepan and bring to a boil.

Add the oatmeal and cinnamon. Stir well, and
cook until oatmeal begins to get creamy, or about five to seven minutes.

Add the honey and nuts and stir well. Cook for an additional five minutes, until all oatmeal appears cooked
and soft.

Divide evenly between bowls and top with raspberries.

Citrus Sesame Salad

Prep time: 10 minutes
Serves: 4

6 handfuls of spinach

3 legs celery, diced

1 can mandarin orange
segments, drained

1 Tbsp sesame seeds

4 Tbsp chopped cashews

Dressing:

3 Tbsp olive oil

2 Tbsp freshly squeezed
orange juice

Sea salt and pepper to taste

In a large bowl mix the spinach, celery and mandarin oranges.

In a small bowl place the oil, juice and salt and pepper. Mix well.

Drizzle the dressing over the salad. Top with sesame seeds and cashews.

Bean Dip

Prep Time: five minutes
Makes: 2 cups (1/3 cup per servings)
Serves 6

1 can white kidney beans, drained and rinsed

2 cloves chopped garlic

1/3 cup fresh parsley

¼ cup dried tomatoes or 2 tsp dried vegetable herb spices

Option: 1 Tbsp lower fat ranch dressing

½ cup water

In food processor or high quality blender mix beans, garlic, parsley, dried vegetables and water. Puree until smooth.

If more water is needed, add 1 Tbsp at a time.

Transfer to serving bowl and garnish with parsley.

Serve with fresh vegetables to dip

Three-Bean Salad

Prep Time: seven minutes
Makes five to six servings

1 can drained and rinsed chickpeas

1 can drained and rinsed kidney beans

1 cup corn (from frozen is best)

½ cup diced celery

¼ cup fresh parsley

¼ cup fresh lemon juice

2 Tbsp balsamic vinegar dressing

Salt and pepper to taste

In a bowl combine peas, beans, corn, celery and parsley. Mix well.

In a smaller bowl mix the remaining ingredients and pour over the bean mixture.

This dish can be chilled for 20 minutes and then served.

About the Author

Karla Heintz, B.Sc. Nutrition, is a health TV and radio personality across Canada, consultant and speaker based in Calgary. She is
the author of Picky! Not Me Mom! A Parents' Guide to
Children's Nutrition.

"Making Each Beat Count" first appeared in the 2010 July/August Summer Sports Issue of IMPACT Magazine.