As it turns out, there are plenty of options that you didn’t know were good for your heart. We dug into the facts behind these nine heart-healthy (and delicious) foods.

1. Almonds

Some people steer clear of almonds because of their high calorie and fat content. But all nuts are relatively high in calories, so you can eat a small handful of almonds (or 1.5 ounces) each day. And their fat is monounsaturated — which studies have shown can lower cholesterol. This means almonds can help you lower your risk of cardiovascular disease.

Almonds are also high in protein and fiber, so eating them can help you lose weight. Protein lets you feel full after eating a handful of almonds, and fiber aids in digestion.

2. Avocados

Avocados are another high-fat food that people may avoid, but the fruit contains monounsaturated fats. Research has linked this healthy fat to a lower risk of cancer, type 2 diabetes, and heart disease. In fact, eating one avocado a day can boost your heart health by lowering LDL cholesterol.

Besides “good” fats, avocados are full of fiber and antioxidants. You can enjoy avocados as a sandwich or salad topping, or by mashing up the fruit into guacamole. Make sure to swap out high-fat corn chips for fresh veggies to dip in the guac!

3. Berries

Love blueberries and strawberries? They affect your heart more than you may think. In a Harvard study of 93,600 women, researchers analyzed their different diets. The women who ate three half-cup servings each week were 34 percent less likely to have a heart attack.

Berries are also full of anthocyanins, anti-inflammatory compounds that fight heart disease. So go ahead and load up your smoothie, cereal, or yogurt with blueberries and strawberries!

4. Dark Chocolate

Who says chocolate is always a guilty pleasure? Dark chocolate contains antioxidants and flavanol, a disease- and inflammation-fighting chemical.  Eating flavanols can help you lower blood pressure and improve blood flow to your heart.

Dark chocolate also has fewer calories than other types, and it can help you lower LDL and prevent plaque buildup. Make sure you limit the sweet treat to 1 ounce a day, and look for at least 60 percent cacao in your chocolate.

5. Flaxseeds

Flaxseeds may be small, but their nutritional value is mighty! The seeds contain plenty of magnesium, potassium, zinc, fiber, and proteins. You’ll also find lots of alpha-linolenic acids (ALA) in flaxseed. This omega-3 fatty acid will help you fight off inflammation and cardiovascular diseases.

Omega-3s also help your body regulate blood clotting and artery wall contraction. What’s more, healthy fats help your heart beat at a steady pace. All the more reason to top your soups and salads with heart-healthy flaxseeds!

6. Golden Kiwis

While the green kiwi you’re used to has lots of antioxidants, try its cousin the next time you’re at the grocery store. Per serving, golden kiwi has more polyphenols (an antioxidant) than green kiwis.

Why load up on the antioxidants? These molecules prevent unhealthy fats from oxidizing in your arteries. Eat golden kiwi to avoid inflammation and plaque buildup!

7. Lean Meat

Not all red meat is full of saturated fat that will raise your blood cholesterol levels. In an American Journal of Clinical Nutrition study, researchers assigned people to one of four diets. The subjects on a daily diet that included 4 ounces of lean beef decreased their LDL levels by 10 percent.

What does this mean for your daily diet? If you’re sticking to 95 percent lean beef, you can lower your cholesterol and risk of heart disease. Try cuts like round, chuck, or top sirloin for the best lean meats.

8. Peanut Butter

Some people avoid peanut butter because it contains saturated fat. While this is true, it helps to look at the amount of each ingredient to determine how healthy a certain food is. For example, one serving of peanut butter (about 2 tablespoons) contains an 80/20 ratio of unsaturated to saturated fats.

People who eat peanut butter are less likely to develop heart disease or type 2 diabetes. That’s because peanut butter has 12.3 grams of unsaturated fat per serving, which helps in reducing LDL cholesterol.

9. Purple Potatoes

If you’re worried about packing on the pounds with potatoes, we have good news. Participants in a University of Scranton study didn’t gain weight after eating purple potatoes. This was thanks to the vegetable’s lower glycemic index and inflammatory elements.

Purple potatoes also contain a unique blend of antioxidants like anthocyanins. Eating plenty of anthocyanins can help you lower high blood pressure levels and reduce your risk of heart disease.

Add these nine heart-healthy foods into your diet to boost your cardiovascular health! If you need help preparing these foods or want ideas on how to incorporate them into family dishes, don’t worry. Ask your local community center if they offer a learning kitchen or healthy cooking classes.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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In this blog, we’ve outlined nine foods (and drinks) that are actually bad for you, as well as healthy alternatives to each one.

1. “Low-Fat” or “Fat-Free” Foods

In the 1950s, heart disease was the leading cause of death for Americans, especially those with meat-heavy and cholesterol-rich diets. Health experts hoped that by urging people to reduce their fat intake, cholesterol levels and heart complications would go down—even though this remained a hypothesis and not a proven fact. 

But while heart disease-related deaths plummeted between the 1970s and 1990s, the condition itself remained constant despite the low-fat diet fad. That’s because manufacturers replaced fat with large amounts of sugar to compensate for the flavor food loses when you remove fat. And too much dietary fructose (or sugar) has been proven to contribute to cardiovascular disease, as well as type 2 diabetes and metabolic syndrome.

Instead of automatically selecting low-fat or fat-free snacks and meals, add healthy, low-sugar fats such as olive oil, avocados, and salmon into your diet.

2. Granola

Whole-grain granola might seem like the perfectly balanced breakfast, but some types have up to 50 grams of sugar in just a ½-cup serving. That’s more than a 12-ounce can of Coke! The oat-based food is especially unhealthy if it contains ingredients such as brown rice syrup, dextrose, or evaporated cane juice.

To avoid the sugar rush, Indianapolis-based dietitian Annessa Chumbley recommends making your own granola at home. This way, you’ll know exactly what’s in your breakfast or snack, and you can limit the amount of sugar you add. Try this delicious, nutritious, and easy granola recipe with your family!

3. Apple Juice

Apple juice (and other fruit juices) may contain vitamins, minerals, and antioxidants, but it also lacks fiber and is chock full of liquid sugar—the only part left of the actual fruit after processing. In fact, one 12-ounce serving of apple juice contains 165 calories and 39 grams of sugar. That’s 25 more calories than a can of Coke, and just one less gram of sugar!

While apple juice may be more filling and flavorful than water, you’re better off sticking to H20 when it comes to hydration. And if you’re in need of a snack, whole apples will give you the taste of its juice counterpart without all the calories and liquid sugar.

4. “Whole Wheat” Products

Ever heard the saying, “The whiter the bread, the sooner you’re dead”? Well, whole wheat bread may not actually be that much better for you. Many varieties have the same (or similar) glycemic index as white bread. Manufacturers pulverize the grains into a fine flour in wheat and white bread, which leads to rapid blood sugar spikes.

In addition, modern wheat is less nutritious than wheat products of the past. That’s because, in the 1960s, scientists modified the genes in wheat to produce a higher yield. But studies have shown the wheat we consume today contains fewer minerals than what our ancestors ate. What’s more, modern wheat may also contribute to inflammation and high cholesterol.

Instead of buying whole wheat bread, look for whole-grain options that haven’t gone through the pulverizing and refining process.

5. Processed Breakfast Cereals

Many kinds of cereal claim to be “whole grain” or “low fat,” and they’re marketed to children (and, thus, their parents) as a delicious part of a balanced breakfast. But most cereal is highly processed and made with refined grains, which removes fiber, iron, and B vitamins from the original grain. And many types of cereal even list sugar, high fructose corn syrup, or glucose as the second or third ingredient!

If you choose to eat cereal, make sure it’s a low-sugar, fiber-rich, or protein-packed one. Or, swap out the food altogether and start your day with egg whites or Greek yogurt with fruit.

6. Low-Fat or Flavored Yogurt

Yogurt is a great option for a snack or side, but steer clear of the low-fat and fruit-flavored varieties. While less fat and real fruit in the dairy treat sound promising, some varieties contain more sugar than a piece of cake! And when manufacturers remove fatty acids from the yogurt, you’re more likely to still be hungry after eating a low-fat version—which can lead to overeating later in the day.

Instead of settling for unsatisfying yogurts with sugary fruit, try adding sliced strawberries, blueberries, or mango to unsweetened or Greek yogurt. You’ll feel fuller after enjoying your fresh snack and have more energy!

7. Veggie Straws & Chips

Veggie chips and straws have grown in popularity recently, but these potato chip “alternatives” aren’t that much better for you than the original thing. The straws are mostly made from potato and corn, while the chips are still higher in sodium than regular potato chips. In addition, both veggie straws and chips are stripped of fiber, and they only contain 60-70% produce. So, they’re not “full” of spinach, beets, or zucchinis, as some packages might claim.

Instead of reaching for a bag of chips in disguise, snack on carrots and celery. You can even add some hummus if you want a filling (but nutritious) dip.

8. Sports Drinks

Sports drinks have also been marketed as an answer to our nutritional needs, but that’s not the case. Sports drink manufacturers tout these beverages as a way to replace the electrolytes (or salts) we sweat out after exercising. However, this mostly applies to professional athletes; most of us gym-goers don’t need additional electrolytes, and none of us needs the liquid sugar. The extra calories and artificial sweeteners can even cause tooth decay, especially in children.

Instead of caving into sports drinks with almost as much sugar as soda, sip cool water before, during, and after you exercise (and throughout the day!).

9. Protein Bars

Protein bars are an easy grab-and-go option for people looking to build muscle. And it’s true these bars are filled with fiber and, of course, protein. However, they’re also typically 300 to 400 calories; at that point, they’re a meal replacement, not a snack. Watch their sugar count, too. Some protein bars have 30 grams or more, which is comparable to most candy bars!

For an alternative protein-packed boost, you can make ants on a log with peanut butter. Your kids can help, and you’ll get to relive your childhood with a classic snack! And they’re light enough that you can enjoy them an hour before, or right after, you work out without feeling sick or overly full.

By avoiding these foods, enjoying them in moderation, or replacing them with healthy options, you’ll be able to make great strides in your path to better nutrition! And if you need help planning and preparing meals and snacks, your local wellness center is a great resource for cooking classes, health coaching, and more.

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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When the wind chill dips below freezing, experts recommend that you stay indoors. But, if you’re dedicated to outdoor fitness, it’s necessary to take safety precautions in all winter weather. No matter where you exercise, knowing how to stay warm and avoid injury will help you continue to achieve your fitness goals as colder weather approaches.

These five tips for safely working out during the winter will help you stay healthy and motivated all season long.

1. Dress for the weather.

Choosing appropriate clothing for the wet and chilly winter weather can be tough. When you’re getting dressed for outdoor exercise, a few things to consider include inclement weather, wind chill, sweating, and overheating.

For example, when you look outside during the winter, it seems hard to believe you could overheat. Too many warm layers can lock in heat and cause trouble. Not to mention, clothes covered in sweat can freeze in the wind.

The best strategy for staying warm for your workout is to wear a hat, gloves, and layers of weather-resistant and moisture-wicking clothing. This will not only keep you warm and dry, but also give you the freedom to remove layers as you heat up during your workout.

2. Stay hydrated.

It’s important to stay just as hydrated in winter as you would during summer. A lack of hydration increases your risk of an injury. In cold weather, this can be especially dangerous for those exercising alone.

While an ice-cold drink of water may sound great during a summer workout, it’s not as appetizing on chilly days. Drinking room-temperature water before, during, and after outdoor exercise can make it easier to stay hydrated.

3. Wear shoes with traction.

Those looking to stay fit during the winter are no strangers to wet and icy conditions. To avoid injury, it’s important to wear shoes with good traction, especially if you’re running multiple times a week.

You may be surprised at how quickly shoes can wear out and lose traction. If you’re exercising outdoors often, especially in inclement weather, it’s best to replace your shoes every few months to ensure they have a good grip and protect you from injury.

4. Know the symptoms of hypothermia and frostbite.

During the winter, there are exercise-related health risks that go beyond injury. Hypothermia and frostbite are conditions resulting from extended time in cold conditions, and they can have dangerous repercussions if you don’t treat them. Knowing these symptoms can help you stay safe and know when to go indoors.

Hypothermia occurs when your body temperature drops below 95 degrees Fahrenheit. Symptoms include:

• • Shivering

• • Exhaustion

• • Inability to think clearly

• • Fumbling or difficult movements

• • Pain in extremities

• Loss of consciousness

Frostbite is also the result of extended exposure to cold temperatures, but it occurs when your skin tissue freezes. The nose, ears, cheeks, chin, fingers, and toes are especially susceptible. Symptoms include:

• • Loss of feeling

• • Pale or bluish skin tone

• Aching, tingling, or stinging skin

If you notice any of these symptoms, head inside immediately and call your doctor. Your safety is more important than an overly risky outdoor workout!

5. Exercise indoors.

When it’s wet and gloomy, sometimes it’s nice to avoid the winter weather altogether! Find a great indoor space to exercise at your local YMCA, whether that’s running on the track or practicing yoga.

If the winter weather has disrupted your workout routine, start a new one by joining a group fitness class, swimming, or strength training. Joining a gym and finding other people dedicated to fitness can help you find the motivation and resources you need to stay on track.

Don’t let the winter weather keep you from staying fit!  By prioritizing safety outdoors and moving your exercise routine indoors, you can take steps to safely work out during the winter.

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

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As temperatures continue to drop, the flu becomes easier to contract. Due to winter’s cold temperatures and low humidity, the influenza virus is able to survive longer, hold on tighter, and spread quicker, which is why winter has gained the popular label of “flu season.”

But, if you’re often at the YMCA, don’t let the fear of the flu keep you from sticking to your exercise schedule this year! There are a few things you can do to protect yourself from the influenza virus and stay healthy during flu season, so that you don’t have to think twice about hitting up the gym.

Keep up your YMCA routine with these five ways to stay healthy during flu season!

1. Wipe down equipment before and after use.

There are lots of benefits that come with working out at the Y, including access to personal trainers, group classes, a wide array of machines, and the motivation that comes from working out with others. However, in a large gym setting, you also need to practice good hygiene.

Let’s be honest, we’ve all witnessed someone using a piece of YMCA equipment and walking away without wiping it down afterwards. If we’re really honest, we might even own up to having done it ourselves a time or two. In the height of flu season, be sure that you not only wipe down all pieces of Y equipment after you use them, but also before for good measure.

The flu, like most viruses, is a germ that spreads through direct contact. So, to keep yourself and others healthy during flu season, take care to sanitize all pieces of equipment thoroughly before and after using them—including weight, mats, and machines.

2. Wash your hands frequently.

One of the most important ways to say healthy during flu season is by washing your hands before and after visiting the YMCA. Ever since you were little, it’s probably been ingrained in your head to wash your hands thoroughly and frequently to avoid spreading germs. During the winter, when germs thrive in the cold conditions, it’s even more important to be sure you’re following this vital step in your hygiene routine to avoid the flu.

This time of year, running noses, coughing, and sneezing are extremely common. While you can’t really avoid these things, you can wash your hands. Washing your hands not only reduces your chances of diarrheal illness by almost 60%; it also reduces the spread of the flu by up to 50%.

Whenever you find yourself in a place with a lot of foot traffic, it’s good practice to wash your hands frequently to kill any germs you come into contact with. The Y is no exception! Washing your hands both before and after your workout is one way that you can protect yourself from the flu this winter.

3. Don’t send sick kids to YMCA daycare or before- and after-school care.

While adults may face their fair share of germs and illnesses, young children are at an even higher risk of contracting the influenza virus during flu season as compared to their parents or older siblings. Not only are children exposed to more germs in daycare and before- and after-school care settings; their underdeveloped immune systems also make it harder for their bodies to fight against the virus once they come into contact with it. For these reasons, one important way to help the whole family stay healthy during flu season is to keep your kids at home (not at the Y!) if they are feeling even slightly sick.

Not only will less exposure help your child recover from the flu quicker; it’ll also help protect the other kids who attend YMCA daycare or before- and after-school care from getting sick as well. Because flu vaccinations are currently not available for infants or children under the age of 6 months, it’s important to monitor your child’s health this flu season for both their own good and the good of others.

4. Stay hydrated.

As you may already know, the influenza virus is predominantly an airborne ailment. So, standing anywhere from 3 to 6 feet from someone who is infected automatically puts you at risk of breathing in the virus and contracting the flu. If you often go to the YMCA to work out, then this can be even more of a concern for you. However, according to recent research, drinking large amounts of water may be one of the most effective ways to stay healthy during flu season and ward off airborne germs.

According to Dr. Lewis, who performed a study over the relationship between water intake and flu prevention, hydration is essential in preventing the virus from attacking your system. Water is a vital element for all bodily functions in fighting the flu, but most importantly in keeping the lining of the nose moist.

“The first line of defense (against the flu) is the mucous membrane in the nose,” says Lewis. “This acts like a sticky flypaper to trap things like dust, dirt, and bacteria and prevent them from getting to the lungs. If you are dehydrated, the mucous membrane will dry out. When this happens, it is half as effective (in its defense).”

Drinking at least 8 cups of water a day will help you avoid the flu, let your body recover after workouts, and keep your body running efficiently throughout the winter season.

5. Fuel your body properly.

Food is fuel for your body, which is why eating a diet rich in vitamins is one of the best ways to stay healthy during flu season. Fueling your body properly before and after workouts with foods and vitamins that boost your immune system will help your body fend off the flu virus all winter long.

A good rule of thumb for eating a vitamin-rich diet is to make sure your meals are colorful. The various fruits and vegetables that are available this time of year do wonders in boosting vitamin levels and helping your body fight against flu and cold symptoms. The more red, greens, purples, and oranges you can squeeze onto your dinner plate, the better!

Vitamins C and D in particular are amazing in helping your body fight off the flu. You can ingest these vitamins through foods such as fish, eggs, broccoli, and kale, or from weekly supplementation. They’re even found in many pre- and post-workout foods that charge your body throughout your workout and help you recover quickly. Boosting up on vitamin-rich foods is great for fueling exercise and is one of the ways that you can ward off the flu this winter.

With flu season underway, it’s easy to let the fear of getting the virus keep you from the YMCA. However, with these five easy tips, you can protect yourself from sickness and stay healthy all winter long so you won’t miss a beat in your workout routine!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

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