Every February marks American Heart Month. Heart disease is the number on killer of Americans with cardiovascular disease and stroke taking nearly 1 million lives every year. Heart disease is strongly affected by your diet and lifestyle choices. By making some simple, but necessary changes you can drastically decrease your risk by lowering cholesterol and blood pressure.

Heart Health Made Easy: Master the Basics to Lower Blood Pressure and Cholesterol for a Longer, Healthier Life – American Heart Month Savings

Purchase Heart Health Made Easy before February 28th and you’ll receive a 25% savings

The program takes you step-by-step to a lower cholesterol and blood pressure with a practical, easy to understand take action guide.

THIS PROGRAM IS RIGHT FOR YOU IF. . .

• You are newly diagnosed with high cholesterol and/or blood pressure and don’t know the next step.
• You want to promote heart health, prevent high cholesterol, high blood pressure, and heart disease.
• You want all the information they need to know in one location.
• You don’t want to search for the answers yourself, but want the information you need easily and quickly accessible.

Learn more at http://hearthealthmadeeasy.com

All the best,
Lisa Nelson RD

You’d think the stress of raising children would cause blood pressure to boil; however, a study has actually found a link between parenthood and lower blood pressure, particularly in women. The Brigham Young Study monitored 198 adults for 24 hours. Seventy percent of participants had children, participants were married and in overall good health.

The study measured blood pressure using portable devices at random times throughout the day and night. Researchers found participants with children had an average blood pressure of 116/71 mm Hg. After factoring in other issues that impact blood pressure (i.e. age, gender, body mass index, and smoking, etc.) parents had a systolic (top number) blood pressure reading 4.5 points lower and a diastolic (bottom number) reading 3 points lower than participants without children. A greater difference was seen in women. Motherhood corresponded with a 12 point difference in systolic blood pressure and 7 point difference in diastolic blood pressure.

Interesting look at how not only dietary factors influence blood pressure. What do you think? Has being a parent had a positive impact on your blood pressure? Share your thoughts below!

Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com.

All the best,
Lisa Nelson RD

Did you know heart disease kills a woman nearly every minute in the U.S.?

If heart disease is responsible for so many female deaths why is it still being overlooked not only by women themselves, but by their physicians as well? Heart disease is not only the number one killer of men, but it’s also the number one killer of women.

Here are a few scary statistic:

• 64% of women who diet from heart disease have no previous symptoms
• 1 in 2.6 deaths in women is due to heart disease versus 1 in 30 from breast cancer
• Heart disease kills about half a million women every year

Don’t underestimate your risk for heart disease and the importance of maintaining healthy cholesterol levels. The foods you eat and your level of physical activity both play a role in your heart health.

Be sure to sign-up for the free e-course How to Lower Cholesterol in 8 Simple Steps.

All the best,
Lisa Nelson RD

When trying to be heart healthy and lose weight a salad can be a great choice to include as a regular part of your meal plan – either as a vegetable side or the main entrée.

However, a salad can quickly become a weight loss disaster if you make the 7 mistakes below!

Mistake #1 – Selecting iceberg lettuce.

Iceberg lettuce is one of the most common forms of lettuce you’ll find in grocery stores and salad bars. Unfortunately iceberg lettuce provides minimal nutrients (mostly crunchy water). Select dark green, leafy lettuce varieties, such as romaine and endive. Also, greens like spinach and arugula provide added nutrients to your salad mix.

Mistake #2 – Skimping on fresh vegetables.

You can afford to splurge on fresh vegetables, such as broccoli, carrots, cabbage, peppers, cucumbers, tomatoes, and mushrooms. Fresh vegetables are low in calories and rich in vitamins and minerals.

Mistake #3 – Skipping the protein.

If your salad is your entrée it’s important to add some protein, such as chopped eggs, nuts and seeds, beans, or shredded meat (turkey/ham/chicken/seafood). Refer to How Much Protein Do You Need to Lose Weight? for a review of your protein needs.

Mistake #4 – Choosing a cream based soup.

Soup is often included on salad bars. Cream based soups tend to be high in calories and fat. Opt for broth based soups instead.

Mistake #5 – Loading up on salad toppings

Croutons, sesame noodles, and bacon bits are a few common salad toppings. These topping should be used sparingly. They provide minimal nutrients and are high in calories.

Mistake #6 – Selecting a high fat, high calorie salad dressing.

Now, if you’ve avoided the first five mistakes, you don’t want to ruin your nutritious salad with a poor dressing choice. Opt for vinegar based salad dressings or low fat/calorie salad dressing if available and use sparingly. Tip: Dip your fork in a small cup of salad dressing before every bite instead of pouring the dressing on your salad. You get great flavor with every bite and use significantly less dressing.

Mistake #7 – Making too many trips to the salad bar.

Even if your salad bar includes unlimited trips it’s not necessary to go back multiple times – which can be very tempting. Decide in advance how many trips you’ll make and stick with your plan. Even though a well-balanced salad is a healthy choice, too much of a good thing can quickly turn bad!

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 – http://www.lisanelsonrd.com/minidietmakeover.html

All the best,
Lisa Nelson RD
http://www.lisanelsonrd.com

The latest research published in the American Journal of Clinical Nutrition found that saturated fat is not linked to heart disease as we’ve always be told. This latest study was a meta-analysis and did not find significant evidence linking dietary saturated fat with increased risk of heart disease.

A meta-analysis combines the results of several studies completed with similar theories. In this particular analysis, 21 studies were compared in regards to dietary fat and heart disease risk. I do like meta-analysis results, because they can provide a big picture look at the overall findings. However, there are weaknesses.

Here are three known weaknesses:

1. Reliance on published studies – Studies that do not show significant results have difficulty getting published. If a meta-analysis only includes studies showing a positive or negative association there could be many unpublished studies finding no link.
2. Studies included are not controlled – A meta-analysis may include studies with a poor design which can skew results inaccurately. The studies included in a meta-analysis is a subjective design made by the researchers – they get to decide.
3. Simpson’s Paradox – This deals with statistics and how study results are interpreted. There are different ways to measure results and there is no one agreed upon measurement method – with is of particular importance in the field of medicine.

Why am I sharing this information with you?

Because the results of this latest meta-analysis are interesting, but I do not recommend you throw out your olive oil and replace it with lard. It’s likely saturated fat does not deserve the “bad rap” it has received; however, that doesn’t mean excess amounts are good. Everything comes back to moderation.

Please let me know what you think by adding a comment below.

All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com

Mark Spitz is now a retired Olympic swimmer and he turns 60 years-old on February 10th. In case you do not know of Mark Spitz, Mark won 7 gold medals at the 1972 Olympic games. His record was just recently surpassed by Michael Phelps at the 2008 Beijing Olympics with 8 gold medals.

Back in 2002, Mark was diagnosed with cholesterol levels above 300 mg/dl. He worked with his physician to lower his levels through exercise and medication. His total cholesterol was back down below 200 mg/dl within one month. Mark’s been quoted as saying “I was shocked when I was diagnosed with high cholesterol because I had no symptoms at all.” In the past few years Mark has openly discussed his history with high cholesterol and has actively encouraged continued research and awareness.

One of the 2010 national health objectives is to decrease the number of adults with total cholesterol levels >240 mg/dl. A strategy used to reach this goal is increased public awareness. The CDC has found that the number of people screened for high cholesterol and told by a health professional they have high cholesterol has increased. Before you can take action to lower cholesterol levels you have to be aware your cholesterol is an issue. If you do not know your cholesterol levels discuss with your physician to have the necessary lab work completed.

Be sure to sign-up for the free e-course How to Lower Cholesterol in 8 Simple Steps provided by dietitian Lisa Nelson at http://www.lowercholesterolwithlisa.com.

All the best,
Lisa Nelson RD

AMERICAN HEART MONTH – February is American Heart Month and to help you get on track with heart health you can access the program Heart Health Made Easy for a 25% savings.

Heart Health Made Easy: Master the Basics to Lower Blood Pressure and Cholesterol for a Longer, Healthier Life – February Savings

Purchase Heart Health Made Easy before February 28th and you’ll receive a 25% savings

The program takes you step-by-step to a lower cholesterol and blood pressure with a practical, easy to understand take action guide.

THIS PROGRAM IS RIGHT FOR YOU IF. . .

• You are newly diagnosed with high cholesterol and/or blood pressure and don’t know the next step.
• You want to promote heart health, prevent high cholesterol, high blood pressure, and heart disease.
• You want all the information they need to know in one location.
• You don’t want to search for the answers yourself, but want the information you need easily and quickly accessible.

Learn more at http://hearthealthmadeeasy.com

All the best,
Lisa Nelson RD

In a previous post – Lose Weight By Slowing Down – we discussed how taking at least 20 minutes to eat your meals will increase your satiety (fullness) and prevent you from overeating. By slowing down you can promote weight loss. I wanted to share a little more information on this subject:

Greek researchers recently studies hormone levels in 17 healthy men. They had the men eat a bowl of ice cream (675 calories) in 5 minutes and then eat a bowl of ice cream in 30 minutes. When participants took 30 minutes to eat the ice cream they had higher levels of two peptides that signal satiety (fullness) even though the hunger hormone (ghrelin) was not reduced.

How quickly do you eat your meals? Do you have any good tips to share with others on how they can slow down?

All the best,
Lisa Nelson RD
1-A-Week Weight Loss Tips
http://www.weightlosswithlisa.com

A Centers for Disease Control and Prevention (CDC) report found the number of individuals in the U.S. living with elevated LDL cholesterol levels has decreased by about 1/3 between 1999-2000 and 2005-2006. These findings are based on the results of the National Health and Nutrition Examination Survey (NHANES) with just over 7,000 participants over the age of 20. According to CDC scientists the rate of high LDL levels decreased from 31.5% to 21.2%. Individuals included in the study were not taking statin medications, although self-reported use of statin medications increased from 8% to 12.4%.

This report is a good sign that more individuals are taking steps to control cholesterol levels, such as monitoring saturated and trans fat intake. However, if you are living with elevated LDL cholesterol what’s important is that you take steps to control your levels to reduce your heart disease risk. Here is a post where you can learn more about lowering LDL cholesterol:

Lower LDL Cholesterol Steps

Please share your thoughts on the study results below.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com

Flavonoids, a type of antioxidant, can be very beneficial to heart health. Some flavonoids prevent atherosclerosis and promote the relaxation of arterial muscles, which allows arteries to dilate (widen) and blood flow to be easier. Other flavonoids reduce LDL oxidation and prevent platelets from sticking together. One study evaluated the affect of a plant rich in flavonoids on 120 men and women diagnosed with high blood pressure and high cholesterol. The study found significantly decreased systolic and diastolic blood pressure over a 6 month period linked to the plant flavonoids. Study participants also had reduced total cholesterol, LDL cholesterol, triglycerides, and increase HDL cholesterol. More studies are needed, but a there is a definite link between flavonoids and reduced blood pressure.

There are over 4,000 identified flavonoids, such as quercetin, xanthohumol, isoxanthohumol, and genistein, and their function varies.

Here are some flavonoids sources:

Citrus Fruits

Flavonoids found in citrus fruits affect capillary permeability and blood flow. The flavonoids also contribute to anti-allergy and anti-inflammatory benefits. Some of the flavonoids found in citrus fruit have been used to treat easy bruising, hemorrhoids, and varicose veins.

Tea

Flavonoids found in green tea are thought to reduce cancer and heart disease. White tea, the least processed tea, has the highest level of flavonoids. Health benefits linked to tea flavonoids include decreased LDL oxidation, decreased cholesterol, and decreased triglyceride levels.

Wine

Both red and white wine contain flavonoids, but red wine has higher levels since fermentation occurs in the presence of grape skins (the source of significant amounts of flavonoids). Many studies have linked moderate red wine intake with protection against heart disease.

Dark Chocolate

Flavonoids found in dark chocolate improve blood flow. Dark chocolate contains almost twice the level of antioxidants found in red wine and almost three times as much as green tea. However, many of the flavonoids that exist naturally in cacao is often removed during production of dark chocolate due to the bitter flavor.

One of the best ways to increase your intake of heart healthy flavonoids is to increase the amount of fruits and vegetables you eat everyday, as well as eating a wide variety of fruits and vegetables to include all the different flavonoids in your daily diet.

Here is a link to more information on Heart Health Tips for Flavonoids.

All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com