High Fiber Diet Plan to Lower Cholesterol and Lose Weight
Do you have high cholesterol? Increase your fiber!
Do you have high blood pressure? Increase your fiber!
Are you overweight? Increase your fiber!
What is it with fiber (also known as roughage)? It seems to play a role in just about all our health problems. Well, as far as blood pressure and cholesterol go, dietary fiber binds to cholesterol in circulation and helps remove it from the body. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.
On the weight control side of things, a high fiber diet plan increases satiety (how full you feel), aiding efforts to lose weight and/or maintain a healthy weight.
4 Things You Need to Know to Use Dietary Fiber to Lower Cholesterol:
1. There are two types of fiber.
Fiber Insoluble
Insoluble fiber remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance.
Fiber Soluble
Soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels.
2. Sources of insoluble fiber
Fruit skins and root vegetable skins
Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables)
Wheat and whole-wheat products
Wheat oats
Corn bran
Seeds and nuts
3. Sources of soluble fiber
Oat and oat bran
Legumes (dried beans and peas)
Nuts
Barley, rye
Flaxseed
Fruits (i.e. oranges, apples, prunes, plums, berries)
Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
Psyllium husk
Shoot for 25-35 grams of dietary fiber everyday. Of this fiber, soluble fiber should make up 15 grams. The average US dietary fiber intake is 12-18 grams/day.
If your current diet is very low in dietary fiber, don’t increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your fiber intake gradually.
Bottom Line:
Select high fiber foods, especially foods that contain soluble fiber. I once heard a gastroenterologist say he would be out of a job if everyone just ate more beans!
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Reduce Heart Failure with Weight Loss and Activity
The Physician’s Heart Study followed over 21,000 between the ages of 40 and 84 for over 20 years. They found a significant link between weight, activity, and heart failure I want to share with you.
Both weight and physical activity were independently linked to risk of heart failure.
Weight
Having a high BMI increased heart failure risk in both active and sedentary men. For every additional 7 pounds on a man 5 foot 10 inches tall, risk for heart failure increased 11%.
Physical Activity
Vigorous physical activity reduced heart failure risk in lean, overweight, and obese men. Men that exercised vigorously only 1-3 times a month reduced their heart failure risk 18%. The more frequent and vigorous the exercise the greater the benefit. Very active men, exercising vigorously 5-7 days per week reduced heart failure risk 36%.
The combined risk of obesity and physical activity is substantial. When compared to lean men who were vigorously active 1-3 each month risk of heart failure increased 19% for men that were lean (BMI less than 25), but inactive, 49% in overweight active men, 78% in overweight inactive men, 168% in obese active men, and 293% in obese inactive men.
Key point I want you to take from this post:
This study shows a little activity has substantial benefits. By being vigorously active just 1-3 days each month you can cut your risk 18%.
Get moving!
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Weight Loss – How Stress and Cortisol Affect Weight Loss
Do you struggle with extra fat around your midsection? Excess abdominal fat is not only visually unappealing to some, but it increases your heart disease risk.
What causes abdominal obesity?
There are many different reasons your body likes to store fat in the abdomen. I want to discuss one possibility – cortisol.Cortisol is a hormone made by the adrenal glands in the kidney. Cortisol levels are highest in the morning. Through gluconeogeneis (term for glucose production), cortisol breaks down muscle to provide the body with needed glucose for energy needs. Cortisol also relocates fat cell deposits into the visceral cavities of the abdomen.
When we are confronted with stress our body’s initial response is “fight or flight”. When we go into “fight” mode our body releases the hormone norepinephrine. When we respond with “flight” (or anxiety) our body releases epinephrine. If the stressful situation is long term and you begin to feel distressed and defeated, the hypothalamus in the brain becomes involved, eventually leading to the release of cortisol from the adrenal gland in the kidney.
Why is “fight or flight” important to understand?
Your perception of an event can determine your body’s physical response. Do you feel stressed, but challenged by an obstacle or do you feel overwhelmed and out of control? If you feel challenged and “fight” your body responds with an accelerated heart rate that increases the release of fatty acids into circulation. If you feel out of control and defeated (“flight”), the body increases fat formation (lipogenesis), breakdowns tissue (muscle), suppresses the immune system, and increases visceral fat deposits.
What is visceral fat?
Visceral fat is the fat around and between your organs. Subcutaneous fat is the fat layer beneath your skin.
Excess visceral fat leads to the “beer belly” effect (also referred to as the “apple” shape). Visceral fat is connected to insulin resistance and glucose intolerance (linked to diabetes), high cholesterol, high blood pressure, and heart disease.
Are you at risk?
Get out a tape measure.
Wrap the tape measure around your abdomen at the level of your navel (belly button). Make sure the tape measure is level all the way around (you may need extra hands). Resist the temptation to cinch in the tape measure for a lower number, instead hold the tape measure lightly against your skin.
Men – A waist measurement of 40 inches (102 cm) or greater equal’s abdominal obesity.
Women – A waist measurement of 35 inches (88 cm) or greater equal’s abdominal obesity.
How to reduce stress for minimal impact on abdominal fat and heart disease risk?
Stress is a part of living, but you can take steps to reduce your stress levels.
Physical activity, especially aerobic activity, is a great stress management tool. Activity releases the “feel good” hormone serotonin to help combat the negative effects of long term stress. As an added bonus, you burn calories to shed the extra layer of fat.
p>Additional interventions to reduce stress include deep breathing, progressive relaxation, meditation, and visualization. Don’t be afraid to step out of your comfort zone and try something new that may be effective at reducing your stress levels. Getting enough sleep and making healthy food choices are two additional steps to promote stress management.
Be sure to get a copy of the special report Stop Wasting Money – Take Control of Your Health to start on the path to heart health and weight loss!
Lower Cholesterol – If HDL is high do you worry about an elevated LDL level?
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.
Lisa Nelson RD: If you have a patient with a high HDL level, let’s say an HDL greater than 80; are you concerned if their LDL level is elevated??
Dr. Shelby-Lane: New research has revealed that LDL or “bad” cholesterol inhibits the breakdown of fat in adipocytes, or fat cells, thus suggesting that it is a regulator of fat stores.
This new knowledge gives you three important areas to work on to not only boost your HDL number but to also boost your HDL quality. It is interesting indeed that HDL-building nutrients like niacin and pantethine also help lower triglycerides and improve cardiovascular health, giving more proof to this new field of emerging HDL science.
Key nutrients that support HDL are:
- Niacin: Niacin has been shown to directly boost your levels of apoA-I while lowering triglycerides. I recommend non-flushing inositol hexanicotinate.
- Pantethine: Pantethine provides the energy to help form HDL, while also providing energy to assist triglyceride and LDL cholesterol metabolism.
- Phosphatidyl Serine: This nutrient contains a mix of the key phospholipids that are often lacking in the diet and are needed to construct the healthy cell membrane of HDL.
Along with HDL-building nutrients it is vital to take anti-inflammatory nutrients to calm down immune cells that are inducing free radical damage to the apoA-I protein. The basis of this approach is a diet rich in fruits and vegetables. Many nutrients may be of assistance. Some top choices include grape seed extract, resveratrol, tocotrienols (vitamin E), vitamin C, DHA, pomegranate, and blueberries. Stress management and getting adequate sleep are essential.
Ensure your fasting blood sugar never gets above 90. If it is, use “anti-glycating” nutrients that help protect your HDL from sugar-induced damage. Top choices include R-alpha lipoic acid, grape seed extracts, and resveratrol.
HDL cholesterol is a pivotal molecule that protects your circulation and directly manages its health. It is no longer adequate to simply have an HDL score above 40. You need high quality HDL – HDL that is energized and ready for duty.
Lisa Nelson RD: So, if you have an individual with an HDL of 88, do you take action if their LDL level is elevated at 145? Or are you less concerned, due to the protective effects of the high HDL level?
Dr. Shelby-Lane: This requires further testing with an expanded lipid profile to determine risk and treatment options. (See my answer to question number 7 to learn more about the expanded lipid profile test.)
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Lower Cholesterol – Do you need to treat a low HDL level?
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.
Lisa Nelson RD: Should individuals with low HDL levels receive treatment even if all other levels are normal?
Dr. Shelby-Lane: According to ScienceDaily (May 29, 2005) — High circulating levels of the “good cholesterol” HDL are associated with decreased risk of cardiovascular disease. HDL helps the liver excrete extra cholesterol by binding to a receptor in the liver called scavenger receptor-BI (SR-BI). However, the signaling events between HDL and SR-BI that afforded heart healthy benefits were not known.
In a study appearing online on March 24, 2005, in advance of the April 1, 2005 print edition of the Journal of Clinical Investigation, Philip Shaul and colleagues from the University of Texas Southwestern Medical Center examine the following pathway:
The authors show that HDL activates an enzyme called eNOS and sets off a cellular signal that depends on cholesterol efflux and two intact domains of SR-BI — the transmembrane domain and its cytoplasmic tail. These regions of SR-BI may serve as “cholesterol sensors” which set into motion cellular events to activate eNOS. This may be the mechanism responsible for the ability of HDL to reduce cardiovascular disease risk.
Lisa Nelson RD: Again, let’s clarify. If an individual has low HDL levels they should seek treatment even if all other cholesterol levels are normal. Correct? Correct?
Dr. Shelby-Lane: Again, a low HDL is an isolated risk factor and should be included in the overall health picture, and can be modified with diet, nutrition, and some newer drugs.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Heart Health – Is fish oil safe?
Fish oil supplements are a great alternative for people that do not eat fish often to boost their omega 3 intake and promote heart health.
There’s been some media speculation about possible contaminants, such as mercury, within fish oil supplements. However, good news if you supplement fish oil, there are minimal contaminants within the supplements!
There have been several studies, specifically a report by ConsumerLab.com and Harvard Medical School, finding no mercury or PCBs within over 40 popular fish oil supplements. Fish oil is typically taken from fish, such as cod and sardines, that do not contain high levels of mercury. Also, many manufacturers distill the fish oil to remove contaminants.
All the best,
Lisa Nelson RD
Image courtesy of Praisaeng / FreeDigitalPhotos.net
