Blog - Page 96 of 121 - Lower Cholesterol and Blood Pressure with Lisa Nelson RD

Lower LDL Cholesterol Diet – Step 2

Published July 14, 2009 | By Lisa Nelson, RD

As we covered in Lower LDL Cholesterol Diet – Step 1, LDL (bad) cholesterol levels should be less than 130 mg/dl and ideally less than 100 mg/dl.

Here is the second of four options for lower LDL cholesterol diet:

Soluble Fiber

Increase dietary fiber, especially soluble fiber. Eat 25-35 grams of fiber daily and of this at least 15 grams should be soluble fiber. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

Sources of soluble fiber include:
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

Learn more here about a high fiber diet plan to lower cholesterol here.

Lower LDL Cholesterol Diet – Step 3

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

Posted in Heart Health, Lower Cholesterol | Tagged diet, fiber, ldl cholesterol, lower cholesterol, lower ldl, lower ldl cholesterol diet, soluble fiber, step

Lower Blood Pressure – What Does Chicken Soup Have to Do with Blood Pressure?

Published July 13, 2009 | By Lisa Nelson, RD

I read some interesting research lately that I want to share related to chicken and blood pressure.

We know that blood pressure is a significant risk fact for heart disease and stroke. It’s estimated that around 1 billion people worldwide live with high blood pressure. Being able to control high blood pressure through food selection is very important.

The collagen in chicken is being researched for use as a blood pressure medication, with actions similar to ACE inhibitors (i.e. lisinopril). Japanese studies have found 4 proteins in the chicken that contain collagen with actions similar to the blood pressure medication when tested in rats.

Chicken legs and feet contain more collagen that chicken breast meat. FYI – The legs and feet are the yellow part of a chicken leg with a nail on the end. A “chicken collagen hydrolysate” was prepared in the study and fed to rats and the effects on blood pressure where examined. The rats showed a drop in blood pressure 4 hours after receiving the mixture orally, with the lowest blood pressure reading after 8 hours. Long term studies showed improved blood pressure after one week of treatment, with a significant reduction after 2 weeks.

The study states that the “chicken collagen hydrolysate” mixture used in the study is composed of foods that can be easily added to a typical daily diet. For individuals with high blood pressure, increasing intake of these foods will promote a normal blood pressure. What I want to know – who is going to eat a chicken leg/foot? How do the researchers think this will become a normal part of the diet? My question wasn’t answered in the study results. I’m thinking it’ll be made into a food additive that will allow certain foods to be marketed as “functional” for blood pressure reduction, but we’ll have to wait and see.

The title of this post was only used to catch your attention. I’m not recommending you eat more chicken soup to lower your blood pressure. Way too much sodium added to soup for it to be beneficial!

Be sure to visit https://www.lisanelsonrd.com to sign up for The Heart of Health ezine.

All the best,
Lisa Nelson RD

Posted in Heart Health | Tagged blood pressure, chicken, lower blood pressure, sodium

Lower LDL Cholesterol Diet – Step 1

Published July 9, 2009 | By Lisa Nelson, RD

LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation.

LDL cholesterol is commonly referred to as the “bad” cholesterol because it’s deposited along artery walls and if it becomes oxidized it will form a plaque eventually leading to blockage of your arteries. For this reason, physicians like to see low LDL levels. The American Heart Association recommends LDL cholesterol be below 130 mg/dl and ideally less than 100 mg/dl.

Here is the first of four options for lower LDL cholesterol diet:

Unsaturated Fats

To lower LDL levels evaluate your diet for saturated and trans fats. You want to replace saturated and trans fats with heart healthy unsaturated fats, such as omega 3 fatty acids.

Saturated fat intake should be limited to less than 7% of your total daily calories.

Sources include meat, milk, cheese, ice cream, butter, lard, shortening, hydrogenated vegetable fat, palm oil, and coconut oil.

Lower LDL Cholesterol Diet – Step 2

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

Posted in Heart Health, Lower Cholesterol | Tagged cholesterol, LDL, ldl cholesterol, lower ldl cholesterol, lower ldl cholesterol diet, saturated fat, sources

Best Weight Loss Plan Must Include These 5 Things

Published July 5, 2009 | By Lisa Nelson, RD

Losing weight and keeping it off is not a simple task. If it was obesity wouldn’t be one of the biggest health concerns we face. Everyday you can find a new diet that promises fantastic results for the lean, healthy body you want. The list of options is endless! Sorting through the overwhelming amount of weight loss information available to know what really works and what doesn’t is challenging. How do you know which is the best weight loss plan for you?

Here are 5 essential components to look for when deciding on a weight loss plan:

1. Physical Activity and a Healthy Diet

Physical activity is essential if you want to lose weight and keep it off. Physical activity burns calories and builds muscle to boost your metabolism.

2. Flexibility

The weight loss plan must be flexible around your life. It’s unlikely you will prepare all your own meals or only eat the packaged food on a program forever. Holidays, special occasions, potlucks, etcetera will come and go every year. The plan you choose needs to give guidelines and support to enjoy the occasions and still stick with your goals.

3. Be Realistic

Dramatic losses in a short period of time sounds great, but it’s unrealistic and unhealthy. Find a plan that supports small changes over time for long term results.

4. Expert Guidance

Anyone can set up a weight loss plan and market it to individuals desperate to lose weight. Research the person who’s helping you. Are they someone qualified you can trust to guide you to results in a healthy way?

5. Long Term Support

Success doesn’t happen overnight. Depending on how much weight you have to lose it can take weeks or months. It’s hard to stay focused on the end result without long term support to keep you moving forward.

A weight loss plan that meets the above five factors is likely to lead you to success. However, there is one more component I need to mention. Taking action. Just because you find a program, read the information, go through the lessons, and learn the steps you need to implement doesn’t mean the pounds will melt away. You’ll only see results if you take action. Find your motivation and keep it as a visual reminder to take action everyday to a leaner, healthier you.

Now you need to find your best weight loss plan. Here is one option – https://www.lisanelsonrd.com/balanceprogram.html.

All the best,
Lisa Nelson RD
Top 5 Strategies to Lose Weight Permanently

Posted in Lose Weight | Tagged best weight loss plan, lose weight, plan, program, weight loss

Age and Exercise – Are you too old to exercise?

Published July 2, 2009 | By Lisa Nelson, RD

A Swedish study followed 2,205 men for over 20 years looking at age and exercise. The study found death rates to be highest among men who were sedentary at the start of the study and lowest for the most active men. Interestingly, men who began an exercise program at age 50 had decreased the risk of death after 10 years of being active to the level of those who had always been active.

Let’s see if I can say that another way. . .if you have been sedentary all your life and begin a physical activity program “late”, you can still reap the benefits and decrease your risk of death to the same level as those who’ve always lived a physically active lifestyle. It’s never too late to start!

All the best,
Lisa Nelson RD
Heart Healthy Tips

Posted in Heart Health | Tagged age 50, age and exercise, exercise, physical activity, risk, too old to exercise

Dietary Supplement Safety – Hidden Caffeine in Diet Supplements

Published June 30, 2009 | By Lisa Nelson, RD

Not too long ago I posted on weight loss supplements and the fraudulent (and potentially dangerous) claims being made. I came across more information I’d like to share with you.

The USDA (United States Department of Agriculture) analyzed over 50 dietary supplements and found approximately half contained the caffeine equivalent of 2 cups of coffee. Dietary supplements are not required to list caffeine content unless pure caffeine has been added to the product.

The caffeine content of the products analyzed ranged from zero to800 mg per dose. The highest level found provides more caffeine than 8 cups of coffee.

As always, choose wisely! A well-balanced diet along with physical activity is the surest and safest way to achieve long term weight loss.

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently

Posted in Heart Health | Tagged caffeine, dietary supplement safety, lose weight, weight loss, weight loss supplements

Lower LDL Cholesterol Diet – Step 2

Lower Blood Pressure – What Does Chicken Soup Have to Do with Blood Pressure?

Lower LDL Cholesterol Diet – Step 1

Best Weight Loss Plan Must Include These 5 Things

Age and Exercise – Are you too old to exercise?

Dietary Supplement Safety – Hidden Caffeine in Diet Supplements

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