How to Lower Cholesterol: Step 1
It’s often easier to turn to supplements or medications to lower cholesterol. However, the effectiveness of these treatments will not be as great if you do not have a solid foundation in place that supports heart health. Over the next few posts I’ll give you three basic steps you can implement now to promote lower cholesterol levels and reduce heart disease.
Step 1: Know and understand your cholesterol lab results.
A simple blood test will check your cholesterol levels. This test is also known as a lipid profile. You will learn your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels. By knowing the “breakdown” of your lipid panel you (or your MD/dietitian) will be able to determine the best steps to take for results.
The American Heart Association Recommends that everyone over the age of 20 know their cholesterol levels.
Lower Cholesterol: Step 2
Lower Cholesterol: Step 3
All the best,
Lisa Nelson RD
Weight Loss Resolution – Tips to Stay Motivated
New Year’s is just around the corner and you know what that means. . .New Year’s Resolution! Every year you set a goal to make a change for the better. This should be a time of great excitement; however, you may be approaching it with a sense of dread instead. Will you achieve your goal? Or will it end up being another resolution that falls to the wayside?
The statistics are not very encouraging. Most people give up on their New Year resolutions within three weeks. According to one discouraging study, only 8% of American’s actually achieve their New Year resolutions!
How will you keep yourself motivated and make this the year you achieve your goals?
Here are five key strategies to stay motivated:
1. Set realistic goals.
Set a goal you know you can achieve. If you are currently inactive, it’s unrealistic to set a goal to run 5 miles three times a week. Instead, set a goal you can achieve, such as “I will walk 30 minutes 3 days a week.” Realistic goals can be motivating because once you achieve your goal you can set a new one! This allows you to “see” the progress you’re making. Which brings us to the next important strategy. . .
2. Set measurable goals.
Measurable goals make it possible to track your progress. For example, instead of setting the goal “I will eat out less this year” change it to “I will eat out no more than once a week this year”. By setting measurable goals you can easily track if you are sticking with your goals.
3. Write your goals down.
Writing down your goals makes them “real” versus keeping a mental list. Post your resolution where you will see it everyday as a reminder and added motivation.
4. Tell a friend.
Share your goals with others. This provides a sense of accountability. It’s much easier to let yourself down, but when you’ve shared your plan with someone else, there’s often an increased desire to succeed.
5. Reward Yourself!
When you achieve a goal, reward yourself. It’s important to recognize your accomplishments and treat yourself. Just make sure your treat is in line with your goal. If you want to lose weight, this isn’t the time to treat yourself to an ice cream sundae. Consider other small rewards you’d enjoy, such as a good book, new music CD, or new pair of shoes.
You increase your chance of success if you take it one step at a time. I wish you all the best on your journey to heart health and weight loss!
Go to http://www.eNutritionServices.com to sign up for The Heart of Health ezine and receive regular tips from dietitian Lisa Nelson. You’ll 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”.
Lower Blood Pressure – Chicken Soup for The Heart
I read some interesting research lately that I want to share related to chicken and blood pressure.
We know that blood pressure is a significant risk fact for heart disease and stroke. It’s estimated that around 1 billion people worldwide live with high blood pressure. Being able to control high blood pressure through food selection is very important.
The collagen in chicken is being researched for use as a blood pressure medication, with actions similar to ACE inhibitors (i.e. lisinopril). Japanese studies have found 4 proteins in the chicken that contain collagen with actions similar to the blood pressure medication when tested in rats.
Chicken legs and feet contain more collagen that chicken breast meat. FYI – The legs and feet are the yellow part of a chicken with a nail on the end. A “chicken collagen hydrolysate” was prepared in the study and fed to rats and the effects on blood pressure where examined. The rates showed a drop in blood pressure 4 hours after receive the mixture orally, with the lowest blood pressure reading after 8 hours. Long term studies showed improved blood pressure after one week of treatment, with a significant reduction after 2 weeks.
The study states that the “chicken collagen hydrolysate” mixture used in the study is composed of foods that can be easily added to a typical daily diet. For individuals with high blood pressure, increasing intake of these foods will promote a normal blood pressure. What I want to know – who is going to eat a chicken leg/foot? How do the researchers think that will become a normal part of the diet? My question wasn’t answered in the study results! I’m thinking it’ll be made into a food additive that will allow certain foods to be marketed as “functional” for blood pressure reduction, but we’ll have to wait and see.
The title of this post was just to catch your attention, I’m not recommending you eat more chicken soup to lower your blood pressure. Way too much sodium added to soup for it to be beneficial!
I’d love to have you as a reader for The Heart of Health ezine where I share regular heart health and weight loss tips.
All the best,
Lisa Nelson
Lower Blood Pressure Naturally
