10 Heart Healthy Cooking Tips
With some heart healthy cooking, you can still enjoy delicious meals on a heart healthy diet. Plus, you don’t have to follow some strict “diet”. Many times you just need to tweak what you are already eating.
Here are 10 tips for heart healthy cooking.
#1 Replace processed grains with whole grains
This involves more than just switching to whole grain bread. Select whole-wheat flour, whole cornmeal, quinoa, and oatmeal to boost fiber intake. Also, look at the pasta and rice your purchase. Select whole grain pasta and brown rice for heart health. Some whole grain products take a little bit longer to prepare than their processed counterparts. Keep this in mind as you make the switch.
#2 Eliminate salt and watch for hidden sodium sources
Many canned and processed foods are high in added sodium. Read labels and select options that have “No Added Salt”. You can also reduce sodium content of canned vegetables by rinsing them in cold water prior to preparing. Take the salt shaker off the table to break a habit of salting your foods before you even try them.
#3 Eat more fruits and vegetables
Prepare well balanced meals that include plenty of fruits and vegetables. Every meal should have a fruit and/or vegetable and it’s okay to eat more than one serving. The DASH (Dietary Approaches to Stop Hypertension) Diet recommends 4-5 vegetables each day AND 4-5 servings of fruit daily.
#4 Use nonfat yogurt in place of sour cream Continue reading
How to Stock a Heart Healthy Kitchen
If you keep heart healthy foods on hand and easily accessible you will be much more likely to see success in your efforts to lower cholesterol and blood pressure. If you keep unhealthy foods within reach you will make it much harder to achieve your heart health goals. Don’t rely on will power! Stock you kitchen for success. Here are some essentials to keep on hand:
Whole grains, such as barley, oats, rice, buckwheat, and quinoa, are rich in fiber, antioxidants, vitamins, and minerals. These nutrient dense grains promote a healthy heart.
Olive oil
Continue reading
3 Foods to Lower Blood Pressure
Here are 3 foods containing nutrients that promote a lower blood pressure:
1. Sweet potatoes
Sweet potatoes are a rick source of potassium. Adequate potassium intake is essential to balance sodium and promote a lower blood pressure. The recommended ratio of potassium to sodium is 5:1. Increasing potassium intake can result in a blood pressure reduction of ~5 mm Hg systolic and ~2.5 mm Hg diastolic.
Heart Disease – Is flax oil or fish oil better to reduce heart disease?
A recent study published this past September compared the benefits of flax oil versus fish oil in raising blood levels of heart healthy omega 3’s. Adequate omega 3 intake is linked to lower blood pressure, lower triglycerides, increased HDL cholesterol, and reduced arterial inflammation.
Flax oil contains the omega 3 fatty acid ALA (alpha-linolenic acid), while fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The benefits of ALA continue to be studied, but EPA and DHA have been positively linked to heart benefits.
The body can convert ALA to EPA and DHA, but it’s been well known that this conversion process is not efficient. According to a recent study published in Nutrition Reviews, 8-20% of ALA is converted into EPA. From this, only 0.5-9% is converted to DHA.
To test the benefits of ALA supplements (flax oil) in amounts commonly consumed, the study followed 62 firefighters. The participants were divided into 6 groups and monitored for 12 weeks. Here are the six groups:
1.2 grams of flax oil per day
2.4 grams of flax oil per day
3.4 grams of flax oil per day
0.6 grams of fish oil per day
1.2 grams of fish oil per day
Sunflower placebo
Results showed an increase of EPA and DHA in the blood for those taking both levels of fish oil supplements. The EPA levels in red blood cells almost doubled by the studies end.
Now, the flax oil supplements did not have the same result. Those receiving 1.2 grams of flax oil daily did not show a significant rise in EPA and DHA, only ALA. The 2.4 g and 3.6 g flax oil supplements increased ALA, EPA, and DHA levels. EPA was increased 30% with a 2.4 g supplement and 40% with 3.6 g of flax oil daily. However, there was no corresponding increase in DHA. This confirmed the original belief that conversion of ALA into DHA is minimal.
The results of this study support my recommendations related to omega 3 supplements. First, consume a diet rich in omega 3 fatty acids (i.e. fish, nuts, flaxseed). Second, select a fish oil supplement high in EPA and DHA. Choose a supplement with 850 mg of DHA and EPA per gram of fish oil. Third, if you do not tolerate fish oil, select a flax oil supplement providing at least 1 gram of omega 3 fatty acids daily.
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All the best,
Lisa Nelson RD
Lower Cholesterol – Top Omega 3 Sources to Lower Cholesterol
If you have been following along, you know from the article "Get a Grip on Fatty Acids" that the right ratio of omega 6 to omega 3 fatty acids promotes a lower cholesterol.
The goal is not to cut omega 6 fatty acids (such as corn oil, beef, and chicken) completely from the diet, but to achieve a ratio of 4:1 or 1:1 omega 6 to omega 3. In order to attain this ratio you need to increase your omega 3 intake.
Your options for doing this:
1. Eat fish at least twice a week.
If you like fish, this would be my first choice. Fish contains DHA. Research is starting to indicate health benefits, such as lower cholesterol, lower triglycerides, and higher HDL (good) cholesterol, linked to DHA alone. Be aware of mercury content of fish, especially if you are pregnant.
2. Take a fish oil supplement.
Start with the smallest bottle you can find and make sure you do not have the unpleasant side effect of burping with a fishy aftertaste. Not everyone has this problem, so you may be fine. To decrease likelihood of this problem I recommend taking the supplement and then eating. That way something is "on top" of the fish oil. Fish oil has a tendency to go rancid, so keep supplement refrigerated, especially if you buy a bottle of 250 or more.
3. Flaxseed.
You can buy flaxseed two different ways – whole seed or ground. In order for the body to utilize the omega-3 fatty acids, flaxseed must be ground. If the flaxseed is not ground it passes straight through the body without being absorbed. Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but if you grind your flaxseed you will have the added benefit of increasing your omega-3 fatty acid intake and lowering cholesterol.
4. Flaxseed oil supplement.
Provides the omega 3 fatty acid ALA in a simple supplement. Now, ALA is not as effective as DHA and EPA at lowering cholesterol, but still results in an improved ratio of omega 3 to omega 6. Again, may go rancid so refrigerate.
5. Add omega 3 nut and seed sources to your daily intake.
Especially walnuts, pumpkin seeds, Brazil nuts, and sesame seeds. Nuts are high calorie, so watch your intake. If you gain weight, you are not doing your heart any favors!
Access the ecourse How to Lower Cholesterol in 8 Simple Steps HERE.
All the best,
Lisa Nelson RD
Heart Health – The Link Between Wine and Omega 3's
A new study out of Europe is showing a link between wine consumption and increased omega 3 content in blood plasma. The study found that one glass of wine for women and two glasses per day for men leads to an increased use of the omega 3 fatty acids found in fish. It’s suggested that it’s not the alcohol responsible for this boost of omega 3’s, but other wine components (i.e. polyphenol antioxidants). The same increase in omega 3’s was not seen when beer or other spirits were consumed with fish.
So, if you enjoy a glass of wine combining your wine with a heart healthy fish based meal it looks like you’ll reap greater heart health rewards.
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
