Blog - Page 35 of 121 - Lower Cholesterol and Blood Pressure with Lisa Nelson RD

Sunlight to Lower Blood Pressure

Published April 23, 2014 | By Lisa Nelson, RD

Let me begin by pointing out this finding is based off a small study of only 24 volunteers, but if the findings are accurate…what a relaxing way to promote a lower blood pressure!

High blood pressure, also known as hypertension, exerts force against artery walls. If the force is high, it’ll cause microscopic tears that turn into scar tissue. This scar tissue promotes the accumulation of plaque in their artery walls causing arteries to narrow and harden.

According to the Centers for Disease Control, 67 million American adults have high blood pressure. Or to state another way…that is 1 in every 3 American adults.

A report in the Journal of Investigative Dermatology found just twenty minutes of ultraviolet (UVA) sunlight lowered blood pressure by a small (but still significant) amount in 24 individuals.

Why this happens is still unknown.

It’s speculated that nitric oxide plays a role. The skin contains nitric oxide metabolites. It is hypothesized that UVA exposure mobilizes the nitric oxide into circulation resulting in beneficial cardiovascular effects.

Researchers speculate this may play a role in why those in the “darker north”, such as Scotland, have higher death rates associated with heart disease. Incidence of high blood pressure and cardiovascular disease rises in the winter and in relation to latitude.

The 24 volunteers in the study obtained the equivalent of 30 minutes of natural sunlight at noon on a sunny day in Southern Europe. Just in case lower blood pressure is caused by warming, the volunteers were protected from this warming effect. Researchers found volunteers blood pressure reduced by about five points with the effects lasting a half hour.

That doesn’t mean potential negative effects associated with too much sunlight, such as skin cancer, should be ignored in favor of this potential cardiovascular benefit. However, it be worth exploring a healthy balance of time in the sun against preventive measures to protect your skin.

If you are working to lower your blood pressure, access the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.

All the best,
Lisa Nelson RD

Posted in Lower Blood Pressure | Tagged Heart Disease, lower blood pressure, sunlight, sunshine

Fueling Your Fat Fix: Forbidden foods with saturated fat may be okay

Published April 15, 2014 | By Lisa Nelson, RD

This is a guest post from Jonny Bowden.

Jonny Bowden, PhD, CNS, (aka “The Rogue Nutritionist”) is a nationally known expert on weight loss, nutrition and health. He is a board-certified nutritionist with a master’s degree in psychology and the best-selling author of 14 books on health, healing, food and longevity, including three best-sellers, “The 150 Healthiest Foods on Earth”, the award-winning “Living Low Carb” and his latest book, co-written with cardiologist Stephen Sinatra and featured on the Dr. Oz Show, “The Great Cholesterol Myth”.

Nutritionist debunks some old wives’ tales so that you can enjoy your meals again

Let’s talk fat. Specifically, saturated fat. If you’ve banished red meats and egg yolks from your diet for health reasons, there’s reason to rejoice. “I think the notion that saturated fat and cholesterol are the demons in the diet is 100 percent wrong,” says Dr. Jonny Bowden PhD, CNS, a nationally known expert on weight loss, nutrition and health. “When you look at the data, it’s very clear: Most of what we’ve been told about saturated fat and cholesterol is simply not so.”

Bowden, a board-certified nutritionist and author of 14 books including The Great Cholesterol Myth co-authored with cardiologist Stephen Sinatra, explains that, “I’m out to rehabilitate the reputation of saturated fat, a perfectly healthy fat that we collectively demonized when we wrongly believed it lead to heart disease. Recent research has shown that there’s no connection between saturated fat in the diet and the incidence of heart disease. Instead of saturated fat and cholesterol, most leading edge experts are now looking at inflammation as a prime mover in the development of heart disease.

“The irony is that the foods we were taught are good for us – breads, cereals, pasta, rice, potatoes – are the very ones that are killing us. Our bodies convert these foods to sugar almost instantly. Sugar raises insulin, which causes inflammation, which is the fundamental cause of heart disease.”

Continue reading →

Posted in Heart Health, Lower Cholesterol | Tagged cholesterol, Heart Disease, inflammation, saturated fat

Omega 3 & Common Fish Oil Myths

Published April 1, 2014 | By Lisa Nelson, RD

Have you had a chance to review some of the Omega 3 information I’ve shared? If not, here are links to some resources:

How much omega 3 do you need to lower cholesterol?
Top Omega 3 Sources to Lower Cholesterol

Now, let’s get a another point of view from Dr. Fred Sancillio.

Dr. Sancilio is a development scientist. He has published over 20 articles in peer-reviewed scientific journals and has presented to scientists in conferences around the world. He started his career as a physical and analytical chemist in the Research Division of Hoffmann-LaRoche, Inc. Dr. Sancilio earned his M.S. and Ph.D. degrees in Physical and Analytical Chemistry from Rutgers University.

According to Dr. Sancilio, if you take a fish oil supplement to help lower your LDL cholesterol, you’re wasting your money. The same may hold true if you think there’s not much difference between the various types of fish oil and omega-3 supplements on store shelves except perhaps the capsule sizes (and the size of the smelly, fishy belches some cause after you take them).

So, let’s dive into a Q & A discussion different aspects of omega 3 and what Dr. Sancilio refers to as myths…

Continue reading →

Posted in Heart Health, Lower Cholesterol | Tagged cholesterol, fish oil, hdl cholesterol, ldl cholesterol, lower cholesterol, omega 3, Triglycerides

5 Steps for Heart Health, Starting Now

Published March 12, 2014 | By Lisa Nelson, RD

On the road to heart health, start with weight control. Reaching and maintaining a healthy weight promotes overall health and prevents many diseases, including heart disease. Living with extra weight, puts an increased burden on your heart muscle. Being overweight or obese puts you at increased risk for high blood pressure, type 2 diabetes, certain cancers, and other health

Here are five additional steps you can take for heart health:

1. Exercise more.

Being inactive is a major risk factor for heart disease. Regular exercise, particularly aerobic exercise, has many heart related benefits. For example, exercise will strengthen your heart, improves circulation, and lowers blood pressure.

2. Cut back on salt.

Salt can hide in places you may not expect. Read food labels. For some individuals, a high sodium diet is linked to high blood pressure. High blood pressure puts excess work on the heart and can lead to stroke and heart failure.

3. Avoid trans fat.

Trans fat increase LDL cholesterol, increase triglycerides and lowers HDL cholesterol. The FDA no longer recognizes trans fats as “generally recognized as safe” for use in food. Read food labels and select heart healthy oil when cooking, such as olive oil or canola oil.

Continue reading →

Posted in Heart Health, Lower Blood Pressure, Lower Cholesterol | Tagged exercise, fat, fruits and vegetables, healthy weight, heart health, heart healthy, lose weight, lower blood pressure, lower cholesterol, salt, trans fat

Are you balancing omega-3 and omega-6?

Published February 25, 2014 | By Lisa Nelson, RD

Internationally-renowned registered dietitian, Ashley Koff, has answered some questions on Omega-3 and Omega 6.

What are Omega-3 and Omega-6?

Ashley Koff: Omega-3 and Omega-6s are essential fatty acids (EFAs). Both are essential to the structure and function of our cells, and regulate critical aspects of brain function, metabolism, and immune-system health. We cannot make omega-3 and omega-6 fatty acids in our bodies, so we have to get them from foods or supplements.

We need omega-3s in our diet to help prevent chronic inappropriate inflammation. Insufficient omega-3s are associated with a lengthy list of health problems including heart attacks and stroke. Unfortunately, most Americans get a high percentage of pro-inflammatory omega-6 fatty acids in their diets but not enough omega-3s. In fact, the average American diet now provides 20 or more parts omega-6s to one part omega-3s. That’s about seven times higher than the three-to-one intake ratio shown to deter major diseases and promote optimal health. We need to bring that back into a healthful balance.

There’s an easy, at-home way to check your own levels with a Vital Omega-3 and -6 HUFA Test kit. It’s available through VitalChoice.com, and is discounted to participants of the 100 Days to Better Heart Health Program. It’s a great way to know your omega balance starting point, as you challenge yourself to improve your ratio.

What are some common food sources of omega-6 that should be limited?

Ashley Koff: Omega-6 fats are found in the vegetable oils, such as corn and soy, that started replacing butter and lard in the 1960s. They are also found in most margarines, and in most baked goods as well as in fast-food meals and other restaurant dishes.

What are some top food choices you recommend to boost daily omega-3 intake?

Ashley Koff: There are two primary types of omega-3. The only type your body needs is long-chain (EPA and DHA) which is found in seafood. You can get short chain omega-3s (ALA) from plant sources such as flax, but the body can only convert less than 10 percent of dietary ALA into EPA, and less than one-half of one percent into DHA. That’s why it is best to try for two servings a week of fatty fish, such as wild salmon, sardines and tuna.

Do you recommend omega-3 supplements? Continue reading →

Posted in Heart Health, Lower Blood Pressure, Lower Cholesterol | Tagged ala, dha, epa, heart health, omega 3, omega 6, supplements

Cold Temperatures: Shiver and Lose Weight?

Published January 30, 2014 | By Lisa Nelson, RD

We had a terribly cold December here in South Dakota and our heating bill reflected this…higher than it’s been since we moved here three years ago. Needless to say, we are wearing a few more layers in January and letting the house get a little cooler.

For those of you also not turning up the thermostat too much, the chillier temps do help promote faster metabolisms and potentially weight loss.

When external temperatures decrease the body has to work harder by expending more energy (i.e. calories) to maintain core body temperatures.

This isn’t new knowledge, but research continues to be conducted to determine the effects of temperature on weight loss.

Recently associate profession Dr. Wouter van Marken Lichtenbelt at Maastricht University Medical Center worked with a team to explore whether or not frequent exposure to mild cold temperatures would boost the body’s energy expenditure.

Studies have shown shivering to increase heat production. Shivering is a short term response to low temperatures to protect the body temperatures dropping to dangerous levels. Some studies have also found a second type of shivering, referred to as non-shivering thermogenesis, which also increases heat output.

However, the body acclimates to colder temperatures over time. For example, it was found people spending six hours a day at 59 degrees Fahrenheit shivered less and were more comfortable at the end of a 10 day period.

At this time there is no exact measure for how being cold can increase calories burned and promote weight loss. Weight gain can occur gradually. It only takes 100 extra calories a day to add 10 extra pounds each year. If you could counteract this with a cooler environment…might be worth exploring.

I do find the following particularly interesting.

Did you know there were two different types of fat? Continue reading →

Posted in Lose Weight | Tagged cold, metabolism, shivering, weight loss

Sunlight to Lower Blood Pressure

Fueling Your Fat Fix: Forbidden foods with saturated fat may be okay

Omega 3 & Common Fish Oil Myths

5 Steps for Heart Health, Starting Now

Are you balancing omega-3 and omega-6?

Cold Temperatures: Shiver and Lose Weight?

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