5 Heart Healthy Foods to Add to Your Diet Today
Here are five foods to include in your diet to promote heart health.
1. Banana – Good source of potassium to promote a lower blood pressure.
2. Fish – Contains omega 3’s to prevent arterial plaque rupture.
3. Olive oil – Contains heart healthy monounsaturated fat to reduce the risk or coronary heart disease.
4. Garlic – Contains allicin to raise HDL, lower LDL, lower homocysteine, and lower blood pressure.
5. Walnuts – Rich is essential fatty acids, healthy protein, fiber, and phytosterols (compounds to decrease absorption of dietary cholesterol).
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Heart Health – Are you on the right path?
Did you know that every March since the 1970’s we have been celebrating National Nutrition Month? For those in a healthcare profession this is a time extra emphasize is placed on nutrition education and getting the message out to you. How can you get the most out of this time focused on nutrition? Every March provides you an opportunity to take an annual inventory of your nutrition habits. Are you “fueling” your body the way you want to ensure weight loss and heart health?
If this is the first time you have taken “inventory” focus on just a few areas. I will help you narrow it down by starting with beverages, snacks, and dining out. Do you select the healthiest choices in these areas?
Beverages
What is sitting on the corner of your desk or in the cup holder in your car? Soda, coffee, water? If you are a soda drinker, consider what you can do to cut back. A 12 oz. can of regular soda contains about 150 calories. If you drink one can everyday you consume 4200 soda calories each month and 50,400 calories each year. This is equal to an extra 14 ½ pounds of body weight. What are you adding to your coffee? Frequent Starbucks consumption, or adding cream and sugar to your coffee means extra calories expanding your waistline. Positive steps towards being healthier – Switch to diet soda to drastically decrease sugar and calorie intake. Try nonfat dairy creamers, less sugar and cream, or adding sugar substitutes to your coffee. Save dollars and calories by brewing coffee at home and have Starbucks for the occasional treat. If you are toting around a bottle of water you are doing great. Everyone should be consuming six to eight 8-oz. glasses of water daily. Water is the beverage our bodies need and crave to keep us replenished and feeling our best.
Snacks
Are you heading for the vending machine for your afternoon snack? Most vending machines contain high fat and high sodium products. Forgo the Swiss cakes by bringing snacks to work with you. You know you are going to have an afternoon craving, so plan ahead. Some good snack choices include fruit, yogurt, crackers and cheese, or a handful of nuts.
Dining Out
Is the drive in lane your destination several evenings after a long day of work? Most fast food is deep fat fried and includes significant fat, calories, and sodium. If you are tired and do not want to deal with cooking a meal at home you can select healthier options at the drive through. Opt for products that are not breaded, such as a grilled chicken sandwich. Forgo the fries and get a yogurt, side salad, or fruit to go with your sandwich. Your heart will thank you.
Just remember when March rolls around next year to take another inventory. Expand to other areas, such as fruit and veggie intake, omega 3’s, whole grains, etc. If you evaluate how you are doing every year and make modifications you are taking positive steps towards a healthy long life.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Lower Cholesterol – Do you understand your lab results?
It’s very possible your MD orders lab work and you have no idea what or why you’re having blood drawn. Well, let’s clear up the confusion when it comes to your cholesterol labs.
The terms “lipid panel”, “lipid profile”, and “lipoprotein profile” are used interchangeably to order the same set of labs. To make reading this easier, I’m going to use “lipid profile” from here on out.
“Lipid” is simply a medical term for “fat”. A lipid profile measures fatty substances in your blood. Cholesterol is one type of fat.
When you eat food containing cholesterol or when your body produces cholesterol and releases it into your bloodstream, the cholesterol will attach to a protein. This package of cholesterol plus a protein is called a lipoprotein (lipid or fat plus protein). A lipid profile measures lipoprotein levels in your blood.
Lipid profiles include five components:
LDL – “bad” cholesterol
LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglyercerides 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.
Triglycerides
Triglycerides are a type of fat in the blood, not a type of cholesterol. Triglycerides are frequently used to estimate VLDL (“bad”) cholesterol. Here’s the calculation: triglycerides divided by 5 equals VLDL cholesterol. Triglycerides should be less than 200 mg/dL, ideally less than 150 mg/dL.
HDL – “good” cholesterol
HDL (high-density lipoprotein) cholesterol removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL leaves behind in your arteries, the more HDL the better. HDL should be greater than 40 mg/dL, ideally greater than 60 mg/dL.
Total cholesterol
Cholesterol is essential to bodily functions, such as building cells and producing hormones. However, too much cholesterol will build up on artery walls, form a plaque, and potentially “plug” the artery resulting in a heart attack or stroke. Total cholesterol is calculated from the above components (Total cholesterol = HDL + LDL + VLDL). Total cholesterol should be less than 200 mg/dL.
Do you see how if you only know your total cholesterol, you only have one piece of the lipid profile?
Now, sometimes your results will include ratios or a risk score. Here’s an explanation of what those numbers mean.
Risk Score
A risk score is based on you lipid profile results, sex, age, family history, and various other risk factors. If you have a high risk score for heart disease, it’s best to speak with your MD to evaluate your risk score.
Cholesterol:HDL Ratio
You want a low ratio of cholesterol to HDL. A ratio lower than 4.5 is good, but 2 or 3 is best. You can calculate your cholesterol to HDL ratio by dividing total cholesterol by HDL. For example, your total cholesterol is 195 and your HDL is 55. 195 divided by 55 equals a ratio of 3.5.
It’s actually not your total cholesterol that has the greatest impact on your heart disease risk. The ratio of total cholesterol to HDL is a critical factor. If your total cholesterol is less than 200, but your ratio is 5, you are still at increased risk for developing heart disease.
LDL:HDL Ratio
This ratio compares the amount of bad (LDL) cholesterol to your good (HDL) cholesterol levels. You want a ratio less than 3.5, ideally less than 2.5. To calculate your ratio, divide LDL by HDL. For example, your HDL is 55 and LDL is 100. 100 divided by 55 equals a ratio of 1.8.
Triglyceride:HDL Ratio
A low ratio of triglycerides to HDL is best, ideally less than 2. To calculate your triglyceride to HDL ratio, divide your triglycerides by your HDL. For example, your triglyceride level is 200 and your HDL is 55. 200 divided by 55 equals a ratio of 3.6.
Lipid profiles are commonly ordered to assess your heart disease risk. Your doctor or dietitian will use the results to determine the best treatment to reduce your risk.
A lipid profile is beneficial, because you know your “good” cholesterol level and “bad” cholesterol levels. The interventions that work best to raise HDL and lower LDL differ, so knowing all your numbers helps you make the most effective changes.
You’re probably wondering why a lipid profile isn’t always ordered versus simply checking your total cholesterol (and possibly HDL). Cost and time always play a part and if your risk for heart disease is low, then a quick and less expensive screening makes sense. If you are at increased risk, a more complete assessment (lipid profile) may be more appropriate. Everyone’s situation is unique, so it’s best to discuss what’s right for you with your MD.
Now, to receive regular heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health today!
All the best,
Lisa Nelson RD
Heart Health – Take Control of Your Health
Special Report – Article Excerpt:
Stop Wasting Money – Take Control of Your Health
Ensure your success with lowering
cholesterol, controlling high blood pressure,
and weight loss by knowing how to achieve change.
Did you come across a treadmill for a great discount price and decide – I need to exercise more; I’m not going to find a better price, why not? So, you now have this piece of equipment in a corner of your living room or bedroom collecting dust or acting as an expensive clothes rack.
Why is it that your good intentions led no where? Sure, that first week or two you hopped on several times, but then your progress came to a screeching halt. Well, you may not have had everything in place to be successful. You need to make sure all your “ducks are in a row” to ensure your success. If you jump from Contemplation into Action you are skipping the critical Preparation phase. Huh? You will begin to understand what I mean as you read on.
For the purpose of this article, I will focus on the critical action step. The goal I use is increasing physical activity. You can use the Stages of Change model to work on any area you are trying to change, such as eating habits to lose weight, lowering cholesterol levels, and/or controlling high blood pressure.
The Stages of Change model was first developed by psychologists James Prochaska and Carlo DiClemente in the late 1970’s. They focused on changing addictive behaviors, specifically smoking. The Stages of Change model identifies the phases we go through when we change our habits. The five stages are called – 1. Pre-contemplation, 2. Contemplation, 3. Preparation, 4. Action and 5. Maintenance. Tailoring your actions based on the stage you are in will propel you forward.
No need to waste time dwelling on the science behind the method. Just know it has been proven a useful tool. Now, let’s dive into how you can use it to your benefit.
In this stage you are performing the behavior regularly, but for less than 6 months. This means you have established a plan of action and have implemented that plan. You are actively modifying your behaviors, experiences, and environment to overcome obstacles and achieve success. The action phase is the most difficult and requires a considerable commitment of time and energy. Change does not happen overnight. It will take persistence for a new behavior to become an established habit.
The following four strategies are used to move through this stage of change:
Counter-conditioning
Substitute alternate positive behaviors for the negative behavior. It can take up to 30 days for a new behavior to become a habit. Be aware of this and put safety guards in place. Stick with your action plan and continue to replace old sedentary behaviors with new physically active ones. You may feel some loss. You actually miss your old behaviors. These behaviors are like old friends you felt comfortable with and change moves you out of your comfort zone. Review your reasons for wanting to be physically active and the long-term benefits you will gain if you stick with your plan.
Reinforcement Management
Change the events that determine or sustain the problem behavior. Reward yourself for achieving your goals, such as a new outfit, book, or running shoes. Recognize your progress and reward yourself. This will provide you with an incentive to stick with your new plan.
Helping Relationships
Turn to your support system. Don’t get overconfident and think you do not need family and friends behind you. Keep them in the loop with the progress you’ve made and identify new ways they can help you move towards your goals. Now is a time to consider signing a “contract” with yourself to reinforce your commitment to change. Have your family and friends be witnesses!
Stimulus Control
Be aware of triggers for reverting to your old habits. What safety mechanisms can you put in place to negate these triggers? Start replacing old behavior triggers with something positive. For example, place your goals where you will see them daily – like the refrigerator. Keep gym shoes by the front door. Create reminders at work, such as tennis shoes under your desk for a lunch time walk. Always be on the lookout for stumbling blocks and be prepared to brainstorm ways to overcome the hurdles.
You are doing great! Maintenance is just around the corner.
Bottom Line:
During the action phase, you make your goals a reality. Now is not a time to get cocky. Hurdles will frequently pop up and you need to be ready with strategies to overcome them. You will have some bad weeks. Step back, evaluate what is keeping you from regular activity, and figure out a solution. It may take some trial and error before you find the right solution for you. Now about that treadmill – you have it and it is dust-free!
Tackling change is hard and determining exactly what steps you need to take can be confusing. By recognizing that change has identifiable steps and strategies, you can use this knowledge to move forward and achieve your goals!
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Lower Cholesterol – Include rich sources of omega 3 fatty acids in your diet everyday.
The list of benefits associated with omega 3 fatty acids continues to grow. By increasing your intake of omega 3 fatty acids you’ll decrease triglycerides, reduce blood pressure, increase HDL cholesterol, reduce arterial wall inflammation, and the list goes on.
Here are a few steps you can take to increase your omega 3 intake:
1. Eat fish at least twice a week.
2. Add ground flaxseed to foods.
3. Take a fish oil or flaxseed oil supplement. (Discuss all supplements with your MD.)
4. Snack on nuts and seeds rich in omega 3’s, such as walnuts.
All the best,
Lisa Nelson RD
eNutritionServices
Would you like to ask Dr. Cynthia Shelby-Lane, heart health expert, a question?
Dr. Cynthia Shelby-Lane, MD
Well, now’s your chance! I will be interviewing Dr. Cynthia Shelby-Lane later this month. I want to ask the questions you want answers to. Submit your questions by commenting on this post below.
Here’s a little background information on Dr. Shelby-Lane. She’s known as the “agelessdoctor” with a private practice located in Detroit, Michigan – Elan Anti-Aging & Longevity Center of Michigan. After 23 years as an emergency room physician, her experience with life and death crises made her realize the limitations of traditional medicine. She became a board certified anti-aging specialist with a holistic approach to medicine, integrating traditional and complimentary strategies to treat and prevent disease. Dr. Shelby-Lane has recently expanded her practice to the internet and answers questions for patients around the world, providing alternative solutions and second opinions.
Dr. Shelby-Lane’s knowledge is extensive and has led to positions with numerous state and national medical boards, including two terms as President of the American Association of Women Emergency Physicians. Her areas of expertise include cardiovascular disease prevention, bio-identical hormone replacement therapy, detoxification, adrenal and thyroid disorders, weight management, memory and brain health, autoimmune disorders and fibromyalgia.
In a unique twist, Dr. Shelby-Lane not only graduated from the University of Michigan Medical School, but also the Second City Comedy School in Chicago. She’s a firm believer that laughter is good medicine and I have to agree. She’s produced her own comedy show titled “Laugh Attack: Stopping the # 1 Killer – Heart Disease” and delivers a powerful lecture called “Heart Sense & Humor”. You can join her live via satellite radio on February 4th as she discusses heart disease and her upcoming book release.
The list of Dr. Shelby-Lane’s accomplishments is endless (including being a guest on Oprah – more than once!). The above is just a quick synopsis of the ones I thought you’d find most interesting related to heart disease.
Make the most of Dr. Shelby-Lane’s generous offer to carve time out of her busy schedule to answer your questions.
Comment on this post to submit your questions.
This interview will be posted in February as a special feature to recognize “American Heart Month”. So, watch for the answers to your questions next month! Until then, I’d love to have you join the hundreds of people reading The Heart of Health ezine where I provide free heart health and weight loss tips. Subscribers also receive the free report “Stop Wasting Money – Take Control of Your Health” or the free e-course “How to Lower Cholesterol in 8 Simple Steps”.
