How to Read Food Labels for Fat and Sodium
You know you should be reading food labels, but what’s the point if you don’t know what you’re looking for? Let me give you a few guidelines you can follow to make food labels work for you.
1. Select foods with less SODIUM than the following amounts per serving:
Frozen or packaged dinners – 500 mg
Microwave Popcorn – 350 mg
Desserts & Cookies – 250 mg
Cheese – 200 mg
Chips, Pretzels – 200 mg
Bread, Crackers, Rolls – 140 mg
2. Select foods with less FAT than the following amounts per serving:
Frozen dinners – 10 g
Cheese – 5 g
Microwave Popcorn – 5 g
Lunch Meat – 3 g
Soup – 3 g
Snacks – 3 g
Bread, Crackers, Rolls – 3 g
Frozen yogurt or Sherbet – 2 g
Remember, when reading labels look at the serving size. A serving size is not necessarily an entire can of food. If a can contains 3 servings and you eat 1 can, you need to multiply the sodium or fat per serving times 3. For example, I have a can of chicken noodle soup with 920 mg of sodium per serving and 6 servings per can. If I eat the entire can, I consume 5520 mg of sodium (920 x 6). If you want a refresher on how much sodium you need everyday, review the post – Reduce Salt to Lower Blood Pressure.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
Whole Grain Nutrition – Have you increased your intake?
Whole grain nutrition sales have increased 17% in the last year according to the Packaged Facts market research firm. Whole grain nutrition is linked to numerous benefits, such as decreased heart disease risk, improved digestive health, and reduction in cancer. Retail sales hit $5 billion in 2008 and anticipated to reach $6 billion by 2013.
Fortunately, this appears to be a new trend that is not a short term “fad”!
Great sources of whole grain nutrition include:
100% whole wheat bread
Whole wheat pasta
Whole grain cereal
Barley
Oatmeal
Brown rice
Wild rice
Buckwheat
Millet
Popcorn
Quinoa
Amaranth
Receive a step by step plan to promote heart health and weight loss with a Mini Diet Makeover. As a special New Year’s bonus you’ll receive a complimentary copy of the Calorie Counter for Dummies. Learn more here – https://www.lisanelsonrd.com/minidietmakeover.html
You can learn more about how to use dietary fiber to reduce heart disease risk here.
Share how you have increased your whole grain intake below!
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
http://www.hearthealthmadeeasy.com
Heart Healthy Tips – 3 Key Minerals to Lower Blood Pressure
1. Reduce your SODIUM intake.
Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure.
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.
Quick tips to cut back on sodium:
- Don’t add salt when boiling water.
- Leave the salt shaker off the table.
- Read food labels to avoid foods high in sodium.
- Avoid foods high in sodium, such as gravies, cheese, and soy sauces.
2. Increase your POTASSIUM intake.
Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure ~4.4 mm Hg and diastolic pressure ~2.5 mm Hg.
Good potassium sources:
Cantaloupe, bananas, dates, nuts, oranges, and green leafy vegetables
Maintaining an adequate intake of potassium is especially important if you are taking diuretics. Some diuretics increase potassium loss via the kidneys.
3. Add more MAGNESIUM to your diet.
Research has shown an inverse relationship between magnesium and blood pressure. In other words, individuals with a high magnesium intake, typically have a low blood pressure.
Good sources of magnesium include:
Peas, beans, whole grains, nuts, seeds, lima beans, squash, broccoli, spinach, and seafood
Supplemental magnesium of ~500 mg can effectively lower blood pressure. Some studies have found magnesium supplements to reduce systolic blood pressure 2.7 mm Hg and diastolic 3.4 mm Hg. Discuss all supplements with your MD!
All the best,
Lisa Nelson RD
Heart Healthy Tips
Coenzyme Q10 Deficiency – How much coenzyme Q10 is needed to see benefits?
Here’s another question and answer from my February interview with Dr. Cynthia Shelby-Lane regarding the need for coenzyme Q10 to prevent heart disease.
Lisa Nelson RD: How much coenzyme Q10, if any, should individuals with heart disease supplement to see benefits?
Dr. Shelby-Lane: CoenzymeQ10-H2, also known as ubiquinol, is the reduced form of coenzymeQ10 (CoQ10) that is over five times more bioavailable than ordinary (standard) CoQ10. CoQ10 plays an essential role in providing energy to the body through the mitochondria, the energy-producing organelles found in all cells. There are between 100 and 300 mitochondria inside every cell, and they are responsible for over 90% of the body’s energy production. Mitochondria can truly be described as the cell’s ‘blast furnaces,’ and CoQ10 plays a critical role in the utilization of oxygen inside these mitochondria. CoQ10 also acts as an antioxidant to protect the mitochondria against the massive free radical production that occurs during the cell’s energy-producing respiratory cycle.
CoQ10 is produced naturally in all cells, but there is an age-related decline in CoQ10 production that has been linked to a wide variety of disorders in humans. Heart cells were the first cells discovered that suffered major declines in CoQ10 with age, but we now know that CoQ10 levels decline with age in almost all cells. It is vital for our health to supply dietary CoQ10 to offset the inevitable age-related decline in CoQ10 levels that occurs throughout the human body.
CoQ10 supplementation has been strongly linked to improved cardiovascular health in a wide variety of studies. It decreases peripheral blood flow resistance, especially in the microcirculation, which accounts for up to 90% of blood flow resistance. Numerous studies have also shown that CoQ10 can improve cardiac function, support healthy blood pressure, protect brain cells, slow aging markers, and shorten recovery times in power lifting and body building.
With CoenzymeQ10-H2 you can get the therapeutic benefits of higher dose coenzyme Q10 at much lower dosage levels.
Recommended Dosage: 50 mg to 300 mg standard CoQ10 per day with meals. Most manufacturers will not specify, so standard Coenzyme Q10 is still the most used. It may be difficult for the consumer to get the more concentrated so, so this value (50 -300 mg) is for standard CoQ10. Testing is the best way to know if you are getting adequate supplementation.
To be effective, you need to take enough CoQ10 to significantly raise its level in the blood to see any beneficial effect. The amount needed to do that varies among individuals, and also depends on the potency or “bioavailability” of the CoQ10 used. Some people get a good rise with 100 milligrams, whereas others need two or three times that much to attain the same blood level. Taking too little of this supplement won’t help you.
A typical dose for heart disease is 50 to 150 milligrams a day. However when heart failure is severe, up to 360 milligrams a day taken in doses of no more than 180 milligrams at a time may be needed. Experts say that “the sicker the cardiac patient, the weaker the heart, the higher the CoQ10 dose needs to be.”
Some researchers recommend 2 milligrams of CoQ10 for each kilogram of body weight (0.9 milligrams for each pound of body weight).
CoQ10 is fat soluble. To be effective, it must be taken with some fat for absorption. Take it with a little peanut butter or olive oil. If possible, take CoQ10 in the form of soft gel capsules. They are better than dry capsules or tablets.
Dosage is determined by measuring blood levels of coenzyme Q10.
Generally, people who have heart failure begin to see an improvement in symptoms in about four weeks, although some people may take as long as three months. Maximum improvement occurs after six months, which is longer than ordinary drugs take to exhibit an effect. Once started, you must take CoQ10 continually to maintain its heart-strengthening benefits.
Safety
CoQ10 is very safe. In a large Italian study, 22 out of 2,664 patients reported mild side effects. This comes out to be less than 1 percent. The typical side effect reported is mild transient nausea. No toxicity has been found, even at high doses, in animals or humans.
Important Caution
CoQ10 is not a substitute for conventional drugs. It is usually used along with conventional therapy for best results. You should do this only under the supervision of your doctor. Heart failure is a serious condition that should not be self-diagnosed or self-medicated. If you have serious heart disease, always consult a doctor for the proper course of treatment.
All the best,
Lisa Nelson RD
Coenzyme Q10 Deficiency
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Omega Q Plus supports:
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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
Flaxseed and cholesterol – 3 Ways to Use Flax to Reduce Heart Disease
Flaxseed is a great diet addition if you are looking to reduce your risk for heart disease. Flaxseed is a rich source of omega 3 fatty acids, fiber, and phytochemical lignans.
Flax is an option for individuals that dislike fish, but want to boost their intake of omega 3 fatty acids which are known to decrease heart disease risk by lowering cholesterol and blood pressure. Also, the fiber content makes meals “heavier” so you feel full longer, decreasing your likelihood to overeat. The fiber also promotes a lower LDL cholesterol level. Flaxseed lignans have been linked to cancer protection.
Aim for adding 1 teaspoon of flax oil to your diet each day or 1 tablespoon of milled flax. Adding flax to your diet is very simple. Here are a few options:
1. Flaxseed must be ground in order for your body to utilize the omega 3 fatty acids within, so buy your flaxseed ground and add to cereal, yogurt, salads, baked goods, and hot dishes. You are able to grind whole flaxseed with a coffee grinder or blender. Be sure to keep ground flaxseed refrigerated!
2. Flax oil can be used as part of a salad dressing or in recipes that call for oil. Flax oil contains the beneficial omega 3’s, but no fiber.
3. Use flaxseed as a recipe substitute for fat and eggs. Substitute 3 tablespoons ground flax for 1 tablespoon butter, shortening, or vegetable oil. To use flax in place of eggs, mix 1 tablespoon ground flax with 3 tablespoons water and let mixture set until gel like (1-2 minutes). Use mixture in place of 1 egg.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
