Vitamin D Deficiency Symptoms – How does low vitamin D affect your heart?
Lisa Nelson RD #9: Vitamin D Deficiency Symptoms – Is there a connection between vitamin D and heart disease? What level vitamin D should individuals maintain to prevent heart problems?
Dr. Shelby-Lane: It is a known and documented fact that too little Vitamin D puts the heart at risk. Yet many patients are not routinely tested, and if so, they do not take the proper steps to reach optimal Vitamin D levels between 50 to 100 ng/dL. Most lab tests give 30 as a low normal, yet this is not optimal. This can by done by diet, sun exposure (in most cases) or adequate supplementation. But most of all, people are not tested. Research suggests Vitamin D deficiency may be an unrecognized heart disease risk factor.
Researchers say a growing body of evidence suggests that vitamin D deficiency increases the risk of heart disease and is linked to other, well-known heart disease risk factors such as high blood pressure, obesity, and diabetes.
For example, several large studies have shown that people with low vitamin D levels were twice as likely to have a heart attack, stroke, or other heart-related event during follow-up, compared with those with higher vitamin D levels.
“Vitamin D deficiency is an unrecognized, emerging cardiovascular risk factor, which should be screened for and treated,” says researcher James H. O’Keefe, MD, director of preventive cardiology at the Mid America Heart Institute in Kansas City, Mo., in a news release. “Vitamin D is easy to assess and supplementation is simple, safe and inexpensive.”
Most of the body’s vitamin D requirements are met by the skin in response to sun exposure. Other less potent sources of vitamin D include foods such as salmon, sardines, cod liver oil, and vitamin D-fortified foods like milk and some cereals. Vitamin D can also be obtained through supplements.
Vitamin D deficiency is on the rise. Vitamin D deficiency symptoms are traditionally associated with bone and muscle weakness, but in recent years a number of studies have shown that low levels of the vitamin may predispose the body to high blood pressure, congestive heart failure, and chronic blood vessel inflammation (associated with hardening of the arteries). It also alters hormone levels to increase insulin resistance, which raises the risk of diabetes.
In a review article published in the Journal of the American College of Cardiology, researchers surveyed recent studies on the link between vitamin D deficiency and heart disease to come up with practical advice on screening and treatment.
They concluded that vitamin D deficiency is much more common than previously thought, affecting up to half of adults and apparently healthy children in the U.S.
Researchers say higher rates of vitamin D deficiency may be due in part to people spending more time indoors and efforts to minimize sun exposure through the use of sunscreens. Sunscreen with a sun protection factor (SPF) of 15 blocks approximately 99% of vitamin D synthesis by the skin.
“We are outside less than we used to be, and older adults and people who are overweight or obese are less efficient at making vitamin D in response to sunlight,” says O’Keefe. “A little bit of sunshine is a good thing, but the use of sunscreen to guard against skin cancer is important if you plan to be outside for more than 15 to 30 minutes of intense sunlight exposure.”
Testing for Vitamin D Deficiency
Vitamin D levels can be measured with a blood test for a specific form of vitamin D called 25-hydroxy vitamin D (25(OH)D). Vitamin D deficiency is defined as a blood 25(OH)D level below 20 ng/dL. Normal levels are considered to be above 30 ng/dL.
Again, criteria for optimal levels is between 50 to 100 ng/dl.
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
Heart Disease – Selecting the Right Snacks Combination can Reduce Your Heart Disease Risk
Let’s talk about snacks for a moment. I believe there is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight and be heart healthy. Well, the opposite is actually true. Let me explain.
It is important to eat regularly, every 3-4 hours to maintain your metabolic rate, promote stable blood sugar levels, and prevent insulin spikes. By maintaining a high metabolism you boost the calories you burn throughout the day, which helps you lose weight. By maintaining stable blood sugar levels and preventing insulin spikes you will prevent drops in energy and halt a chain reaction that can lead to heart health complications (increased C-reactive protein, increased blood viscosity, increased clotting factor, increased free radical damage, etc.).
Now, this doesn’t mean just any food will work. You need to select heart healthy snacks. This means eating snacks that balance carbohydrates with protein and/or heart healthy fats. Fat and protein slow the breakdown of carbohydrates, preventing the rapid rise in blood sugar and the corresponding increased insulin release.
Here are healthy snacks that are high in carbohydrates:
Whole grain crackers
Dried Fruit
Pretzels
Fig bars
Fresh fruit
You can make these snacks heart healthy by combining with a protein. These protein sources that are easy to include with snacks:
Glass of skim milk
Yogurt
Cheese
Nuts
Peanut Butter
Here’s an example of how you can apply this to your daily snacks.
Mid-morning snack: Yogurt with granola
Mid-afternoon snack: Nuts mixed with dried fruit
Evening snack: Light frozen yogurt topped with strawberries
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
All the best,
Lisa Nelson RD
a target=”_blank” href=”https://www.lisanelsonrd.com/howtolowercholesterol.html”>How to Lower Cholesterol in 8 Simple Steps
Heart Disease – Does green tea lower heart disease risk?
All right, this green tea article has been hanging over my head for at least a month now. I just couldn’t get motivated to wade through all the research to determine if yes, this is an effective way to lower cholesterol and prevent heart disease, or no, it’s just a lot of hype.
Well, I sat down and sorted it all out today and here’s what I found.
Health Claim
The proposed health claim for green tea is that drinking at least 5 fluid ounces as a source of catechins may reduce risk factors associated with cardiovascular disease.
What are catchins?
Green tea contains catechins, which are a type of flavenoid with antioxidant properties. Antioxidants slow the oxidation process. The oxidation of LDL molecules is what results in plaque formation. Therefore, increasing antioxidant intake should slow oxidation of LDL, resulting in less arterial plaque formation.
Also, when molecules are oxidized, free radicals are released that damage cells. These free radicals can increase inflammatory issues associated with cardiovascular disease.
How flavenoids work
The body recognizes flavenoids as foreign particles and works to eliminate them from the body. Flavenoids themselves do not act as an antioxidant and they are poorly absorbed by the body. However, the proposed benefit of extra flavenoids is that as the body eliminates the unwanted flavenoids, damaging free radicals are also eliminated.
Tea production
The various types of tea are produced differently. The leaves of oolong tea and black tea are allowed to oxidize (enzymes in the tea change catechins to larger molecules). Green tea is not oxidized, but produced by steaming fresh-cut leaves whereby enzymes are inactivated and little oxidation occurs. The least processed tea is white tea, which contains the highest levels of catechins. Green tea contains the second highest catechin level, approximately 125 mg catechins per serving (or ~25% dry weight of fresh tea leaves).
Here’s a little breakdown on tea oxidation:
Black tea – Highest oxidation; also, highest caffeine content and strongest flavor; 90% of all tea served in the West is black tea
Oolong tea – 10-70% oxidized
Green tea – Low oxidation
White tea – Minimal oxidation; Uncured, unfermented; Lower caffeine content that other teas
FDA Review
In 2005, the FDA did not approve the health claim for green tea, because the link between green tea and reduced cardiovascular disease risk was too weak and more conclusive evidence was needed.
Recent Research
This past June, 2008, a study was published that links green tea to reduced flow-mediated dilation of brachial arteries (major blood vessels in the upper arms). Flow-mediated dilation is related to coronary endothelial function and is an indicator for cardiovascular disease risk. Increased dilation is good. It means the heart has to do less work to move blood throughout circulation. (The endothelium is the inner layer of an artery, which blood flows against.)
This was a study of 14 healthy individuals that consumed 6 grams of green tea, followed by a measure of flow-mediated dilation. The results showed an increased flow-mediated dilation with tea (peak at 30 minutes post consumption). There was no change to antioxidant status after consumption. It’s proposed that the improved flow-mediated dilation is how green tea reduces cardiovascular disease risk.
The Hype
I came across multiple articles with headlines screaming “Green Tea Protects Against Heart Disease” since this study was published in June. I think there is significant research that still needs to be completed before it can be determined for sure how tea works to prevent heart disease. A study of 14 individuals is a small study.
Drinking 6 grams of green tea, would equal about three – 6 ounce cups of green tea each day. (Based on making 1 six ounce cup of tea with 1 teaspoon or 2.25 grams of green tea.) However, the study results are based on consuming 6 grams of tea in one setting followed by improved flow-mediated dilation at peak levels 30 minutes after consumption. How likely is it for you to drink three cups of tea quickly, back-to-back to reproduce the short-term benefit shown in this study?
To me, that is not a very effective way to reduce heart disease risk. But, I will say that if you like green tea – drink it. Many studies are showing that green tea is beneficial to heart disease. The what, how, and how much is yet to be determined. Who knows what future studies will find?!
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All the best,
Lisa Nelson RD
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
Heart Disease – Use the Mediterranean Diet to Lower Heart Disease
I’m sure you’ve heard of the Mediterranean Diet and its’ link to heart health. The Mediterranean Diet emphasizes fruits, vegetables, whole grains, fish, and monounsaturated fats (olive oil).
Those that follow a Mediterranean Diet have a reduced risk of developing heart disease and dying from a heart attack. Even those that have survived a heart attack and lived to adopt the Mediterranean Diet significantly reduced their risk of a second heart attack and other complications.
In an interesting twist, while many westerns try to follow a Mediterranean diet to reduce heart disease, the native Mediterranean population has gradually adopted a more Western diet. The Mediterranean area has seen an income rise that’s resulted in extra dollars being spent on meat and saturated fat food sources, leading to the negative results those of us in the U.S. are all too familiar with. Over the past 4 decades the average calorie intake in the Mediterranean countries has increased ~30%. So, the once healthy Mediterranean people now face increasing weight epidemics – 75% of the population overweight or obese in Greece, with over half of the population in Italy, Spain, and Portugal following suit. These countries are now supporting the “Mediterranean Diet” as a part of their cultural heritage they can not let die.
Here’s a quick breakdown of the characteristics common to a Mediterranean Diet:
- Consume high intake of fruits and vegetables
- Select whole grains
- Consume healthy fats (olive oil)
- Eat nuts in moderation
- Low red wine consumption
- Limit eggs to less than 4 times per week
- Consume little red meat
- Eat fish regularly
Let’s get into more specifics.
Fruits, vegetables, and whole grains
A high intake of fruits, vegetables, and whole grains reduces LDL (the “bad”) cholesterol that leads to a build-up of arterial plaque. Grains in the Mediterranean region are whole grain with very little unhealthy trans fats. Breads in the Mediterranean region are typically eaten without butter or margarine.
Healthy Fats
When following a Mediterranean diet you need to choose fats wisely. Include monounsaturated fat and polyunsaturated fats. Sources of these healthy fats include olive oil, nuts, and fish. The Mediterranean diet approach does not include a high saturated fat intake or trans fatty acids, both of which contribute to heart disease.
Olive oil – provides monounsaturated fat, which helps reduce LDL cholesterol. To receive the highest level of antioxidant benefits, select “extra-virgin” and “virgin” olive oils, the least processed forms. When you see the term “light” on olive oil labels, it indicates a reduced olive flavor.
Nuts – high in fat and calories, but low in saturated fat and depending on the nut you select can be a good source of heart healthy omega 3 fatty acids (i.e. walnuts). Eat in moderation due to high calorie content and limit the heavily salted nuts or honey roasted.
Wine
Red wine can have a similar affect to aspirin in that it reduces blood clotting. Red wine also contains antioxidants. If you’ve been following my posts, you know that I am not a supporter of using alcohol to reduce heart disease risk. If you already drink wine, continuing to do so in moderation (less than 4 ounces of wine per day) may be beneficial. If you do not currently consume wine, I do not recommend you start. Too much wine will counteract your good intentions and lead to additional complications, such as increased blood pressure.
Omega 3’s and Fish
Increase your intake of heart-healthy omega 3 fatty acids, which are linked to reduced triglycerides, reduced arterial inflammation, lower blood pressure and high HDL (good) cholesterol. Include fish (I don’t mean battered and fried) as a regular part of your diet in place of the more typical red meats, use flaxseed in your diet, and consider an omega 3 supplement.
All the best,
Lisa Nelson RD
