Lower Cholesterol – Top Omega 3 Sources to Lower Cholesterol
If you have been following along, you know from the article "Get a Grip on Fatty Acids" that the right ratio of omega 6 to omega 3 fatty acids promotes a lower cholesterol.
The goal is not to cut omega 6 fatty acids (such as corn oil, beef, and chicken) completely from the diet, but to achieve a ratio of 4:1 or 1:1 omega 6 to omega 3. In order to attain this ratio you need to increase your omega 3 intake.
Your options for doing this:
1. Eat fish at least twice a week.
If you like fish, this would be my first choice. Fish contains DHA. Research is starting to indicate health benefits, such as lower cholesterol, lower triglycerides, and higher HDL (good) cholesterol, linked to DHA alone. Be aware of mercury content of fish, especially if you are pregnant.
2. Take a fish oil supplement.
Start with the smallest bottle you can find and make sure you do not have the unpleasant side effect of burping with a fishy aftertaste. Not everyone has this problem, so you may be fine. To decrease likelihood of this problem I recommend taking the supplement and then eating. That way something is "on top" of the fish oil. Fish oil has a tendency to go rancid, so keep supplement refrigerated, especially if you buy a bottle of 250 or more.
3. Flaxseed.
You can buy flaxseed two different ways – whole seed or ground. In order for the body to utilize the omega-3 fatty acids, flaxseed must be ground. If the flaxseed is not ground it passes straight through the body without being absorbed. Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but if you grind your flaxseed you will have the added benefit of increasing your omega-3 fatty acid intake and lowering cholesterol.
4. Flaxseed oil supplement.
Provides the omega 3 fatty acid ALA in a simple supplement. Now, ALA is not as effective as DHA and EPA at lowering cholesterol, but still results in an improved ratio of omega 3 to omega 6. Again, may go rancid so refrigerate.
5. Add omega 3 nut and seed sources to your daily intake.
Especially walnuts, pumpkin seeds, Brazil nuts, and sesame seeds. Nuts are high calorie, so watch your intake. If you gain weight, you are not doing your heart any favors!
Access the ecourse How to Lower Cholesterol in 8 Simple Steps HERE.
All the best,
Lisa Nelson RD
Reduce Heart Disease – What are the benefits of supplementing CoQ10?
The benefits of CoQ10 are numerous:
- Prevent heart disease
- Slows the aging process
- Lowers blood pressure
- Boosts energy
- Increases strength
- Builds up the immune system
- Improves the nervous system
- Protects against gum disease
- Counteracts negative side effects of some cholesterol medications
Consult your MD to determine if supplementing CoQ10 is the right treatment option for your situation.
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
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Omega Q Plus supports:
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Heart Health and Weight Loss – Has the economy changed your eating habits?
The Consumer Spending Behavior Study conducted September 2008 reported some interesting statistics:
- 43% were eating out less often than they used to.
- 39% were eating at less expensive restaurants.
- 35% had started packing a lunch for work.
- 35% were eating at fast-food restaurants less often.
- 32% had started using coupons.
- 32% had started eating more leftovers.
- 32% were buying more store-label groceries instead of name brands.
- 30% were ordering less food when they went out to eat.
- 22% were drinking tap water instead of soda and noncarbonated drinks.
- Less than 10% had switched to a less expensive brand of alcohol or beer.
Have you changed your eating habits?
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
Heart Disease – Link between Temperament, Personality, and Heart Disease Risk
Lisa Nelson RD: What role does temperament/personality play in a person’s heart disease risk?
Dr. Shelby-Lane: Temperament and personality have a definite effect on blood pressure and on heart disease. This is a great question and it has been studied by the experts, as you will note in the following excerpts. Heart disease consists of congenital abnormalities, arrhythmias, lipid abnormalities acquired and congenital, functional and physiologic problems, risk factors such as diabetes and metabolic syndrome, structural disease and valvular problems, heart failure, acquired disease such as coronary artery disuse, and infectious diseases along with diseases related to blood vessel structure. Again, anxiety, stress, and stress related disorders can have an effect on major hormones, heart rate and heart health and heart disease. Nutritional abnormalities can also affect heart performance.
New research suggests that people who suffer from panic attacks are at increased risk of developing heart disease.
Why people who suffer from panic attacks should be at increased risk of developing heart disease is unclear. According to the study, authors put forward several theories, one being that panic disorders might trigger nervous system changes which could promote the clogging of arteries. Another theory is that people may have been misdiagnosed as having panic attacks when they actually have coronary heart disease. “Clinicians should be vigilant for this possibility when diagnosing and treating people presenting with symptoms of panic,” said Dr Walters.
Study results have shown that people with depression are at increased risk of heart attack and heart failure because they are less likely to be active.
Scientists have known for some years that people who are depressed are at increased risk of heart attack and other cardiac events, however the reason why this should be has remained unclear. However, according to results of a study by Mary A Wooley and colleagues, the increased risk is due to behavioral factors.
The researchers analyzed data obtained from 1,017 people with heart disease, 199 of which had symptoms of depression. Results showed that 10% of depressed participants had a cardiac event (e.g. heart attack, heart failure, stroke, transient ischemic attack) during the study period, compared to just 6.7% of non-depressed participants, meaning that depressed participants were 50% more likely to have a cardiac event. However, results also showed that depressed participants were more likely to smoke, were less likely to take their medications as prescribed, and were less physically active. After the researchers factored these behaviors into their calculations the risk of a cardiac event in depressed participants was similar to that in non-depressed participants.
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
Reduce Heart Disease – Do you know the signs of a CoQ10 deficiency?
Symptoms associated with a CoQ10 deficiency develop gradually over time, so it’s very easy to miss the signs.
Symptoms include: aches and pains, fatigue, sore muscles, weakness, malaise, and shortness of breath
Our bodies are designed for CoQ10 to be formed from a variety of vitamins, minerals, and amino acids. If your intake of vitamin C, B-12, B-6, pantothenic acid, and various other minerals and nutrients is deficient, the production of CoQ10 is compromised. Conditions and medications, such as hyperthyroidism, antidepressants, gum disease, and advanced age will also cause lower than adequate levels of CoQ10.
All the best,
Lisa Nelson RD
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Omega Q Plus supports:
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High Blood Pressure and Magnesium
Magnesium is not a mineral that tops discussions very often; however, magnesium is critical to over 300 bodily functions. Magnesium maintains normal muscle and nerve function, helps regulate blood sugar levels, promotes normal blood pressure and heart rhythm, maintains bone strength, and supports a healthy immune system.
Many people consume a diet low in magnesium receiving less than two-thirds of the recommended dietary allowance. Good magnesium sources include whole grains, spinach, broccoli, squash, beans, popcorn, nuts, pork, and seeds. Fair sources of magnesium include dairy products, chocolate, and meats.
A magnesium deficiency takes a long time to develop. Magnesium deficiency symptoms include irregular heartbeat, weakness, fatigue, numbness, muscle pain, disorientation, and seizures. Conditions related to increased risk for magnesium deficiency include alcoholism, poorly controlled diabetes, intestinal disorders (Crohn’s disease), and intake of certain medications (diuretics). Sup-optimal levels of magnesium intake have been linked with diabetes, hypertension, osteoporosis, and pregnancy discomfort.
When someone has type II diabetes they are making adequate insulin levels. The problem with type II diabetes is that the cells do not recognize the insulin. When cells do not recognize insulin they do not let sugar from the blood enter the cell and blood sugar levels remain elevated. This leads to sugar spilling over into the urine, organ damage, and other complications. Magnesium is a factor in this because it’s the “key” that opens the door for insulin to get into the cell. If magnesium levels are low there are no keys to open the door and insulin is unable to do its job resulting in continued high blood sugar levels. When diabetes is poorly controlled the loss of magnesium in the urine is even greater.
Blood levels of potassium, calcium, and magnesium are closely connected and all influence blood pressure. Studies have linked low magnesium levels with elevated blood pressure. As an aside, if you have ever been told to eat a banana by your doctor, you should also increase your magnesium intake. FYI – Bananas are not the best source of potassium – potatoes are!
Magnesium is a major component of the matrix (middle) of bones. Low magnesium levels cause fragile bones that are less flexible and have a slower recovery rate if injured.
Adequate levels of magnesium are related to decreased leg cramps during pregnancy. A magnesium deficiency is also a risk factor for gestational diabetes.
Recommended Dietary Allowances (RDA) for Magnesium:
Men 350 mg per day
Women 280 mg
Pregnancy 300 mg
Lactation 355 mg first 6 months; 340 mg next 6 months
You do NOT want to take megadoses of magnesium – more is not better in this case. You just want enough to meet the RDA. If you feel your intake of magnesium from foods is low, taking a basic multivitamin is a simple way to ensure you meet your needs. Read the multivitamin label carefully because not all multivitamins include magnesium. Always check with your doctor before altering your medications or supplements.
Magnesium may not be an exciting mineral, but it is critical. Ensure you are eating adequate sources of magnesium rich foods and/or consider a supplement to promote optimum health.
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.
