Lower Blood Pressure – What Does Chicken Soup Have to Do with Blood Pressure?
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
Lower LDL Cholesterol Diet – Step 1
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
Age and Exercise – Are you too old to exercise?
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
Dietary Supplement Safety – Hidden Caffeine in Diet Supplements
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
Reduce Salt to Lower Blood Pressure
Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective.
Sodium versus Table Salt
First, let’s clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl). Table salt is 40% sodium and 60% chloride.
Sodium
Sodium is a mineral that is vital for health. Sodium maintains fluid balance, which is why it plays a key role in blood pressure control.
There is a direct relationship between sodium intake and blood pressure. Reducing sodium to 2.3 grams sodium (6 g table salt) daily is linked with decreased blood pressure levels.
Sodium Intake
A typical U.S. diet means a high sodium diet. The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.
To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.
Sources
Sodium is found naturally in food, but most sodium we consume has been added for food preservation and preparation. To successfully reduce sodium intake you need to be aware of the table salt you add to foods and the sodium pre-added to foods.
75% of the typical American diet comes from processed foods – sauces, soups, condiments, canned foods, and prepared mixes. Fast food is another common source of sodium.
Tips to Reduce Sodium Intake
Use less salt at the table and when cooking.
If you automatically add salt to food before tasting it, this is the first place to start cutting back. You have many options for flavoring your food in place of salt – salt substitute, herbs, and spices.
If you want to try salt substitute, check with your MD. Salt substitutes contain potassium and needs to be monitored if you have kidney disorders.
Read labels when buying prepared and prepackaged foods.
When reading labels, here are some terms to avoid:
• Salt (sodium chloride)
• Monosodium glutamate (also called MSG)
• Baking soda (sodium bicarbonate)
• Baking powder
• Disodium phosphate
Select canned, frozen, and snack foods without added salt, such as unsalted nuts, unsalted broths, and no added salt canned vegetables. Better yet, switch from canned vegetables to frozen with no added salt or fresh veggies. Limit salty snacks like chips, pretzels, and salted nuts. Cheese is anther high sodium source.
Make healthy choices when dining out.
Here are some tips to enjoy a meal out and maintain a low sodium intake:
• Use pepper for extra seasoning instead of salt.
• Avoid sauces or gravies.
• Order broiled and baked meats.
• Avoid seasoned or blackened menu items.
• Avoid menu items with a lot of cheese.
• Avoid soy sauce and MSG.
Salty flavor is something you have trained your body to prefer. You can retrain your taste buds over time with the ultimate goal of lowering high blood pressure.
To receive heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and grab your free report “Stop Wasting Money – Take Control of Your Health” today!
All the best,
Lisa Nelson RD
Garlic to Lower Blood Pressure
There are numerous health claims surrounding garlic. . .do you think they’re true? Let’s discuss garlic to lower blood pressure.
Research studies have found a link between the right type and amount of garlic and a lower blood pressure. The average reduction in systolic (top number) blood pressure was ~5-8 mm Hg. Garlic is linked to a reduction in diastolic blood pressure, but the decrease isn’t large enough to be statistically significant.
Garlic contains many components that may be responsible for this decrease in blood pressure.
Natural ACE inhibitors
Magnesium
Phosphorus
Adenosine
Allicin
These components promote arterial dilation, which means a widening of the arteries, to make blood flow easier and lower blood pressure.
Studies indicate 10,000 mcg of allicin are needed daily to result in a lower blood pressure. To gain 10,000 mcg of allicin you’d need to consume 4 cloves or 4 grams of garlic daily.
Some easy ways to increase the garlic in your diet:
- Chop fresh garlic and add to stews or a stir-fry.
- Use as a seasoning and add to vegetables, meat, poultry, fish and soup.
Now, you can’t rely on garlic alone to get your blood pressure back within a normal levels. But including more garlic in your diet is one easy step towards promoting a lower blood pressure. Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
How to Lower Cholesterol and Blood Pressure
to a Healthy, Life Sustaining Level Without Drugs
