Does sleep apnea increase your heart attack risk?
This is another question I was asked recently. Here’s the answer:
Sleep apnea increases your risk for high blood pressure, which then increases your risk of heart disease, which then increases your heart attack risk. A vicious chain of events!
The quickest and easiest way to know if sleep apnea is causing your blood pressure to rise is to check your blood pressure when you wake up in the morning and compare it to a blood pressure reading later in the day. Discuss what you learn with your MD.
All the best,
Lisa Nelson, RD, LN
Natural Ways to Lower Blood Pressure
P.S. Don’t forget to get your FREE report “Stop Wasting Money – Take Control of Your Health” when you subscribe to The Heart of Health ezine!
Do I need to be concerned about high HDL levels?
My LDL is 50, my HDL is 160 and my triglycerides 90. Do I need to be concerned about my high HDL levels?
The above question is one I recently answered for a visitor to The Health Central Network. I thought readers of this blog may be interested in the answer as well, so here it is.
HDL is the good cholesterol and does not contribute to arterial plaque that leads to heart disease. HDL actually does the opposite and reduces the plaque lining your artery walls. A high level is a good thing and reduces your heart disease risk. If taking medications, speak with your MD to double check whether your medication is playing a role.
Now, we are learning that there are two different types of HDL molecules and of course one is “good” and the other “bad”. The only way to know which type of HDL you have and your levels is get get an expanded lipid profile. Consult with your MD to learn your options.
All the best,
Lisa Nelson, RD, LN
How to Lower Cholesterol Naturally
Use local events for fun and health!
On Saturday, May 31st, a girlfriend and myself participated in a 10K run in Livingston, MT. Fortunately, the rain forecast held off until afternoon and it was a great morning to be outside. This is the second organized event I have recently participated in and I can’t say enough about the experience. I use to be hesitant to sign-up for these events thinking there is no way I can keep up with everyone else. Well, let me tell you, there are a wide variety of athletes participating. Some sprint to the finish, others walk. There is room for everyone! We jogged pushing a stroller. Nothing like a crying baby to get you moving a little faster.
I encourage you to find out what events are in your area and sign up. Gives you a break from your normal workout routine!
Enjoy the upcoming weekend, Lisa
P.S. Don’t forget to go to https://www.lisanelsonrd.com and sign-up for The Heart of Health. I have put together a great bonus for new subscribers: Stop Wasting Money – Take Control of Your Health!
Do I need to take omega 3 and omega 6 together?
A reader from The Heart of Health, Jessica, sent in a question about omega 3 and 6 fatty acids. If you are struggling with weight loss, you should visit Jessica’s blog allabouthabits.com, for some weight loss motivation. She openly shares her weight loss struggles.
The question:
About omega 3’s and 6’s, I heard that they should be taken together, and not just having one omega 3 or omega 6 alone. It has something to do with digestion and breakdown process. Is that right?
The answer:
There are two types of fatty acids – essential and non-essential. The body can synthesize non-essential fatty acids, while the only way we get essential fatty acids is from what we eat. Omega 3 and Omega 6 are both essential fatty acids – we must get them from foods and/or supplements.
Omega 3 – ALA, EPA, and DHA are all acronyms that represent omega 3 fatty acids. If we consume ALA, our body will convert it to EPA and DHA.
Omega 6 – Omega 6 is also known as linoleic acid. Linoleic acid is converted to GLA, another omega 6 fatty acid, in the body. GLA and EPA (an omega 3 fatty acid) work together to promote bone and heart health.
So, yes, omega 3 and omega 6 work together and both are needed for bodily functions.
But, omega 6 does not require supplementation. The typical American diet is very high is omega 6 fatty acids. A main source of omega 6 fatty acids is corn oil, which is very prevalent in our society. Other sources include sunflower oil, safflower oil, soybean oil, sunflower seeds, pine nuts, pistachio nuts, and pumpkin seeds.
The ideal ratio between omega 6 and omega 3 fatty acids should be 1:1 or 4:1. A typical diet in the U.S. is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues.
Certain conditions can interfere with the conversion of linoleic acid to GLA, such as advanced age, excess alcohol consumption, viral infections, and various other factors. In these situations a GLA deficiency would be present and supplementing the GLA omega 6 fatty acid would be beneficial. However, this is not the case for the majority.
To reduce heart disease risk you want to increase the amount of omega 3 fatty acids in your diet and decrease omega 6’s. Omega 3 is a common deficiency in the U.S.
Omega 3 and omega 6 are both essential fatty acids and work together to promote health. However, if you follow a typical U.S. diet, you want to increase your omega 3 intake and decrease your omega 6 intake. Therefore, supplementing omega 3 AND omega 6 is not beneficial.
I hope my answer has not confused you more! I will be publishing at least two more articles this summer related to fatty acids.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
The Heart of Health ezine launch!
Hi everyone,
I have decided to take this blog in a new direction. I am launching an ezine – The Heart of Health – this coming Saturday (May 3rd). This ezine will include a note from myself, weight loss and heart health information, and eNutritionServices program highlights.
Exclusive to subscribers is the free report “Stop Wasting Money – Take Control of Your Health” Learn to make your goals a reality! If you would like to subscribe, go to https://www.lisanelsonrd.com/hearthealth.html and subscribe to The Heart of Health.
I will be using this blog as an extension of my ezine, where I can provide additional information and photos.
All the best,
Lisa Nelson, RD, LN
Happy Easter!
Holidays are especially tricky when it comes to sticking to healthy eating. All that candy. . . .I had a challenge this year trying to figure out how to do a fun Easter egg hunt for my two year-old that didn’t include candy in every egg. I liked the idea I came up with so much I decided to share it. We (my husband and I) got her a Dr. Seuss book. I scanned the cover and printed it off on cardstock. We then cut the picture into 9 large puzzle pieces. Put a piece in each egg and after she found all the eggs containing pieces she put the puzzle together and received the actual book! She had fun and I was happy she didn’t receive a ton of candy (we still included candy in a few eggs).
Hope you enjoyed your holiday:)
Lisa Nelson, RD, LN
