Lower Cholesterol – Understand Fatty Acids
Unless you have been living under a rock, you have probably heard the term fatty acids. But, do you understand what they are and how the right ratio will improve your heart health? I intend to clear up the confusion.
Types of Fatty Acids
There are numerous types of fatty acids. I am focusing on omega 3 and omega 6.
Unsaturated Fats
Omega 3 and omega 6 fatty acids are both unsaturated fats. To improve cholesterol levels, you want to replace the saturated fats (i.e. lard, shortening, ice cream, cheese) in your diet with unsaturated fats.
What does "omega" mean?
Most of you are familiar with the saying "alpha to omega", in other words, beginning to end. The "omega" indicates which carbon has the first double bond on the carbon chain when you start counting from the omega end. For omega 3, the first double bond is on the third carbon from the omega end of the carbon chain. I know you were wanting to review a little biochemistry today!
Essential Fatty Acids
Omega 3 and omega 6 fatty acids are also essential fatty acids.
Essential fatty acids are necessary for cardiovascular health, but our body cannot synthesize them. You can only obtain essential fatty acids through the foods you eat.
Omega 3 (Linolenic Acid)
To keep things simple, I am going to use the acronyms ALA, EPA, and DHA. These are all types of omega 3 fatty acids. If we consume a food containing the omega 3 fatty acid ALA, our body will convert it to EPA and DHA. Studies have shown a link between EPA, DHA, and heart disease. More studies are needed to understand ALA’s relationship.
Sources:
Oils – Canola oil, Soybean oil, Flaxseed oil (good source of ALA)
Seeds and nuts – flaxseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds <
Vegetables – avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards)
Fish (good source of EPA and DHA) – salmon, mackerel, sardines, anchovies, albacore tuna, lake trout, herring
Omega 6 (Linoleic Acid)
I am going to throw in more acronym’s – GLA and AA – omega 6 fatty acids. Linoleic acid is converted to GLA and on into AA by the body. Researchers are finding indications of a link between GLA and EPA, in relation to heart health and reduced blood pressure. High intake of sugars, alcohol, trans fats, and various other factors can inhibit the conversion from linoleic acid to GLA.
Sources:
Oils – Sunflower oil, corn oil, safflower oil, soybean oil, cottonseed oil, flaxseed oil
Seeds and nuts – flaxseeds, pumpkin seeds, pistachio nuts, sunflower seeds, pine nuts
Meat – chicken, beef
For optimum heart health, the ratio between omega 6 fatty acids and omega 3 should be between 1:1 and 4:1. A practical example of what a 1:1 ratio means, for every 3 ounces of beef you eat, you would need to eat 3 ounces of tuna (I do not mean in the same meal!). The ratio for the typical American diet is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues.
Bottom Line:
For heart health, increase your intake of foods containing omega-3 fatty acids, while cutting back on omega-6 fatty acid sources. For example, switch from corn oil to canola oil, increase the number of meals you eat that contain fish each week, and grab walnuts instead of pistachios.
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
https://www.lisanelsonrd.com
Heart Disease – What is the connection between blood pressure and heart rate?
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.
Lisa Nelson RD: Please explain the connection between high or low blood pressure and someone’s heart rate? For example, if someone lowers their blood pressure, should they see a corresponding decrease in heart rate? Also, should someone be concerned about a consistently high heart rate, such as 100 bpm?
Dr. Shelby-Lane: Blood pressure and heart rate are interrelated components of the cardiovascular system and therefore, not mutually exclusively. One can affect the other.
Persons with well controlled high blood pressure, with or without medication, can also have a cardiac arrhythmia or irregular heart beat. This heart rhythm problem, if poorly controlled can then affect the blood pressure.
Persons with low blood pressure, due to a variety of reasons, can have a normal or abnormal heart rhythm. Person with a disorder called neurocardiogenic syncope can have low blood pressure and a low or normal heart rate, but this is positional in nature and may involve a severe hormone problem related to the adrenal glands.
Lisa Nelson RD: Hmmm, not sure you answered the question. Yes, blood pressure and heart rate are connected. If someone lowers there blood pressure via medication or lifestyle changes, should they expect a lower heart rate also?
Dr. Shelby Lane: This is not a straight forward answer. You can have normal blood pressure and an altered heart rate or vice versa. Heart rate and rhythm may be caused by electrical disturbances which may or may not affect blood pressure. Again, there is no one answer and follow up with a specialist is needed since there are multiple causes for high and low blood pressure as well as heart rhythm disturbances. Hope this makes sense.
Lisa Nelson RD: Thanks for the clarification. There is not one set answer for this question.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
How to Lower Cholesterol: Step 2
In the last post I gave you the first step towards lowering cholesterol. Here is the second. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.
Step 2: Adopt a heart healthy lifestyle.
This means eating a diet that support heart health and including physical activity as part of your daily routine.
Here are some basic guidelines for a heart healthy diet to lower cholesterol:
- Saturated fat intake should be limited to less than 7% of your total daily calories.
- Daily trans fat intake should be less than 1% of your total calorie intake.
- Cholesterol should be limited to less than 300 mg/day.
- Eat 25-35 grams of dietary fiber. The needs to include an adequate intake of soluble fiber, which will promote lower LDL levels.
- Include sources rich in omega 3 fatty acids to your diet. Some benefits of omega 3 fatty acids include lower triglycerides, increased HDL cholesterol, and slower build-up of arterial plaque.
Here are basic guidelines for physical activity to lower cholesterol.
- Include at least 150 minutes of physical activity each week.
This is the latest recommendation of The Health and Human Services Department. In order to see substantial health benefits, include at least 150 minutes, 2 ½ hours, of moderate-intensity activity each week. If times a factor, you can see the same benefits by bumping up the intensity and being vigorously active 75 minutes (1 hr. 15 min.) each week.
By include regular physical activity you will raise HDL cholesterol and lower triglycerides.
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.
Lower Cholesterol: Step 1
Lower Cholesterol: Step 3
All the best,
Lisa Nelson RD
How to Lower Cholesterol: Step 1
It’s often easier to turn to supplements or medications to lower cholesterol. However, the effectiveness of these treatments will not be as great if you do not have a solid foundation in place that supports heart health. Over the next few posts I’ll give you three basic steps you can implement now to promote lower cholesterol levels and reduce heart disease.
Step 1: Know and understand your cholesterol lab results.
A simple blood test will check your cholesterol levels. This test is also known as a lipid profile. You will learn your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels. By knowing the “breakdown” of your lipid panel you (or your MD/dietitian) will be able to determine the best steps to take for results.
The American Heart Association Recommends that everyone over the age of 20 know their cholesterol levels.
Lower Cholesterol: Step 2
Lower Cholesterol: Step 3
All the best,
Lisa Nelson RD
Heart Health – Do you know the difference between and "organic" and "natural" food?
The hottest label claims right now are “organic” and “natural”. Do you know the difference?
Organic
Organic foods were produced under environmentally friendly conditions with no antibiotics, growth hormones, fertilizers with synthetic ingredients or sewage sledge, pesticides, bioengineering, or ionized radiation.
The label claim “100% Organic” is the highest standard a food can receive and is allowed on single ingredient foods (fruits, vegetables, meat, dairy, and eggs that exclude water and salt).
The label claim “Made with Organic Ingredients” can be used on multiple ingredient foods if the food contains between 70% and 94.9% organic ingredients.
Natural
A food using the “natural” label claim cannot contain any artificial ingredients, added coloring, and must be minimally processed.
“Organic” and “natural” are not interchangeable!
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Physical Activity – How much do you really need?
As I previously mentioned, The Health and Human Services Department sets physical activity guidelines after reviewing a good decades worth of research related to physical activity and health.
This report encompasses everyone from the age of 6 and up. Let’s go into a little more detail on the adult guidelines.
Adult Physical Activity Guidelines
- All adults should avoid inactivity. Any type of activity is better than nothing. Adults who include activity as part of their everyday life gain some form of health benefit.
- To see substantial health benefits, include at least 150 minutes (2 ½ hours) per week of moderate-intensity activity. If times a factor, you can see the same benefits by bumping up the intensity and being vigorously active 75 minutes (1 hr. 15 min.) each week.Yes, it is still okay to break your activity into chunks.For example, if your schedule doesn’t allow 30 minutes at the gym, you can include a 10 minute brisk walk during lunch break to count towards the goal of 150 minutes for the week. However, workout segments less than 10 minutes in length are not as beneficial.
Also, the most benefit is seen by spreading your activity throughout the week. If you’re tempted to hit the gym for a power workout session on a Saturday for 2 ½ hours, that is not as beneficial as 30 minutes of activity 5 days out of the week. But, remember, any form/amount of activity is better than nothing!
- If you want to take things to the next levels, more extensive health benefits are seen when activity is increased to 300 minutes (5 hours) per week of moderate intensity activity or 150 minutes of vigorous intensity aerobic activity.
- Don’t forget strength training! You want to include all major muscle groups on two or more days each week. Especially beneficial as we age and see a decline in metabolism (and corresponding weight gain) if muscle mass is not maintained.
Now, don’t let yourself be overwhelmed and give up without even attempting to meet these guidelines. Activity does not have to be hard or expensive. You can walk your dog, go dancing, climb the stairs at work, mow the lawn, and go to the gym. There are many, many options available to get 2 ½ hours of physical activity every week.
All the best,
Lisa Nelson RD
