Heart Healthy Tips – Berries and Your Heart Health
In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
Researchers in 2008 studied 72 volunteers over an eight week period. The volunteers were divided into a berry group and control group. The berry group was fed 100 grams of whole bilberries, 50 grams of lingonberry-rich nectar, and 100 grams of blackcurrants, strawberries, or raspberry-chokeberry juice every other day. The control group received non-berry “fruit placebos”, such as sugar water and marmalade. After 8 weeks, the berry group had an increase in HDL cholesterol of 5.2%, decreased blood pressure, and improvement platelet function.
Berries are a great source of antioxidants, which prevent cell damage by eliminating free radicals. One visible piece of evidence indicating the powerful antioxidants within berries is their color. Berries are rich in phenolic compounds called anthocyanins, which give berries the deep red and blue colors.
A word of caution! There has been a recent media frenzy over certain berries as “superfoods”. There is currently no scientific proof higher antioxidant levels of certain berries corresponds to improved health benefits that justify the inflated price tags. Some studies on antioxidants have given disappointing and unexpected results. But regardless, even if berries are not a “miracle cure”, they are rich in fiber, vitamin C, manganese, folate, and potassium and an important part of a heart healthy diet.
All the best,
Lisa Nelson RD
Juice Plus Vineyard Blend
http://www.hearthealthmadeeasy.com
Heart Healthy Diet – DASH for More than Just Blood Pressure
The DASH Diet has been proven to lower blood pressure in as little as two weeks. Researchers are interested in the impact of the DASH diet on other aspects of heart health.
A new study looked at the DASH diets effect on heart failure in women. Out of over 36,000 women between the ages of 48-83, those who followed a diet closest to the DASH diet were 37% less likely to develop heart failure. Heart failure is when the heart becomes unable to pump enough blood to meet blood and oxygen needs, typically leading to an enlarged heart. It’s estimated that 5.7 million American’s are living with heart failure. This recent study shows that the DASH diet may decrease heart failure due to reduced blood pressure and lower LDL cholesterol levels.
The DASH diet is reduced in total and saturated fat and rich in fruits, vegetables, and low-fat dairy foods can significantly lower blood pressure.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
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
Lower Cholesterol – Do you understand the difference between LDL and VLDL cholesterol?
If you are trying to sort out everything regarding cholesterol and make an informed treatment decision that’s best for your health, you may be feeling overwhelmed. I’ve already given steps to raise HDL and lower triglycerides, now I’d like to more into VLDL versus LDL.
Let’s start at the beginning. You eat a food and it provides more energy (calories) than you immediately need. The liver breaks down some the carbohydrates and protein and forms triglycerides (fat) and cholesterol. The liver is the major fat producing organ, while our adipose tissue (fat cells) stores the fat made by the liver.
Well, we all know that oil (fat) and water (blood) do not mix. So the liver, in order to solve this problem and export the triglycerides its’ created, coats the fat (triglycerides) with a protein, cholesterol, and phospholipid shell. A phospholipid shell is a structure that acts as an emulsifier so the fat and blood will mix. The resulting product is called a lipoprotein (lipo or lipid = fat).
Lipoproteins can transport different components throughout your system, such as cholesterol, fat, and protein. LDL (low density lipoprotein) and VLDL (very low density lipoprotein) transport mostly fat and cholesterol, but differ in the amount of each.
The liver releases VLDL into circulation. VLDL is made up of 55-65% triglycerides, 10-15% cholesterol, 15-20% phospholipid, and 5-10% protein. For comparison, HDL the “good” cholesterol is 45-50% protein. Once the VLDL is released, enzymes in the bloodstream interact with the triglycerides within the lipoprotein and change the package from “very low density” to “low density”. LDL is “less dense” than VLDL because it has lost a large chunk of triglycerides, changing its concentration to 10% triglycerides, 45% cholesterol, 22% phospholipid, and 25% protein. Now, there is an intermediate step between the VLDL and LDL, but for simplicities sake we’ll stick with the more general overview of what is taking place.
If you have high LDL levels, an oxidation process takes place that leads to plaque development in your artery walls, damage to vessel linings, and heart disease. Eating a wide variety of fruits and vegetables rich in antioxidants, such as vitamin C and vitamin E may slow or inhibit this oxidation process.
So, let’s summarize.
LDL and VLDL are both “lipoprotein packages” in your blood. Both are considered “bad” types of cholesterol.
They differ in what each package carries.
LDL – “bad” cholesterol
LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation. LDL should be less than 130 mg/dl, ideally less than 100 mg/dl.
VLDL – “bad” cholesterol
VLDL (very low-density lipoprotein) cholesterol contains minimal protein and mainly transports triglycerides. VLDL should be less than 40 mg/dL.
To prevent VLDL and LDL from clogging your arteries, follow a diet to lower cholesterol and consume antioxidant rich fruits and vegetables.
Be sure to sign up for the free ecourse How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.
All the best,
Lisa Nelson RD
http://www.hearthealthmadeeasy.com
Cholesterol Too Low – What are the dangers of a too low cholesterol?
Cholesterol Too Low – Cholesterol is often viewed as “bad” these days and many people are doing everything they can to lower cholesterol levels as much as possible. This isn’t necessarily a good thing.
Cholesterol is essential for many normal bodily functions. Enzymes use cholesterol to produce vitamin D, steroid hormones (estrogen, progesterone, testosterone), stress hormones, and bile acids for digestion. Cholesterol forms a membrane that surrounds all cells and is also a critical part of regenerating damaged endothelial cells (inner layer of blood vessel walls).
For most individuals, if you do not eat enough dietary cholesterol the liver produces the cholesterol needed for bodily functions. The amount of cholesterol in your diet determines how much the liver produces.
Cholesterol is essential for optimal health and pushing levels too low can cause problems. Back in 1994, the American Heart Association issued a statement noting an increase in deaths from trauma, cancer, hemorrhagic stroke, respiratory diseases, and infectious diseases in individuals with cholesterol levels less than 160 mg/dl. It’s worth noting that a large number of these deaths seemed to be due to poor health unrelated to the low cholesterol levels.
However, since then many studies are linking low cholesterol levels with depression, suicide, impulsivity, aggression, and anxiety when levels drop below 160 mg/dl. One psychologist suggested having too low cholesterol alters brain cell function and the brain cells with low cholesterol levels may have fewer receptors for the mood-elevating neurotransmitter serotonin. This could be the reason low cholesterol levels increase rates of depression.
With the rapidly rising use of medications, such as statin drugs, I’m noticing individuals reporting cholesterol levels that are dropping into potentially dangerous territory. Work with your physician to ensure you maintain healthy cholesterol levels appropriate for you.
Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps.
All the best,
Lisa Nelson RD
Heart Healthy Tips
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
