Let me state right up front that I do not recommend following a low carb diet. That being said I want to share some of the latest research with you.

A study published on January 25, 2010 in the Archives of Internal Medicine compared a low carb diet versus a low fat plus orlistat diet. Researchers analyzed the effect of these two diets on weight loss and blood pressure.

Just in case you don’t know, orlistat is also known by the names Xenical and Alli.

Researchers studied 146 participants from the Department of Veterans Affairs primary care clinics in Durham, North Carolina. Participants were randomly assigned to either the low carb of the low fat plus orlistat diet, received instructions, and were monitored for 48 weeks. Some factors analyzed included body weight, blood pressure, fasting serum lipid, and glycemic parameters.

Results of the study found weight loss to be similar between the two groups at ~9% body weight. The low carbohydrate diet resulted in a lower blood pressure for participants when compared to the low fat diet with orlistat. The low carb diet lowered systolic (top number) blood pressure on average 5.9 mm Hg and diastolic (bottom number) blood pressure 4.5 mm Hg.

HDL Cholesterol and triglyceride levels improved for individuals on each diet, while LDL cholesterol improved only for those on the low fat plus orlistat diet. Glycemic parameters, such as glucose, insulin, and hemoglobin A1C only improved for low carbohydrate diet participants. Although it’s worth noting that the difference between groups was not statistically significant.

Like I said at the beginning I do not recommend a low carb diet. My first choice to promote a lower blood pressure would be the DASH diet. A study on the DASH diet was actually published in this same journal issue.

The DASH Diet alone was compared to the DASH diet in combination with a weight management and exercise plan. The DASH Diet when combined with an exercise/weight management plan resulted in an 11.2 mm Hg drop of systolic blood pressure and an average weight loss of 19 pounds over a 4 month period.

The main thing to remember is that you need to pick a plan you can stick with for the long term. Steady, consistent action is what will lead to results. If you haven’t already I encourage you to sign-up for the e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com.

What do you think about using a low carb diet to lower blood pressure? Share your thoughts below.

All the best,
Lisa Nelson RD

Lifting weights can cause a temporary, but dramatic blood pressure rise. Systolic blood pressure can increase up to 350-400 mm Hg and diastolic blood pressure to 150 mm Hg even if your blood pressure is typically a healthy level of 120/80 or less.

Long term high blood pressure is linked to arterial endothelial dysfunction. The endothelium is the inner lining of your artery walls. Endothelial dysfunction can result in the hardening of artery walls. Researchers have been monitoring the effects of short duration rises in blood pressure, such as what occurs during strength training, to determine the effect on endothelial function. It has been determined that acute rises in blood pressure impairs endothelial function in untrained individuals and regular resistance training helps protect against vascular dysfunction.

At one time, weight lifting was discouraged if you lived with high blood pressure. However, this is no longer the recommendation. Regular physical activity that includes moderate strength training is one of many natural ways to lower blood pressure. A study published in Hypertension monitored participants completing resistance training 2 to 5 times per week and found strength training to help lower resting blood pressure.

Including strength training and aerobic physical activity can be a positive step towards lowering blood pressure; however, you must consult your physician before beginning an exercise and/or strength training program. Strength training is not recommended if you have uncontrolled high blood pressure, untreated heart disease, or an irregular heart rate.

The current American Heart Association recommends individuals 18 to 65 years-old include moderate intensity aerobic physical activity 5 days a week for a minimum of 30 minutes and strength training at least twice a week.

Feel free to share your thoughts below and be sure to sign-up for the free e-course 7 Natural Ways to Lower Blood Pressure.

All the best,
Lisa Nelson RD

The long running Health Professional Follow-Up Study has released new findings. The study found men who eat a high level of whole grains to be 19% less likely to develop high blood pressure compared to those eating the lowest levels of whole grains. The individuals with lower risks of developing high blood pressure consumed 52 grams of whole grains daily versus only 3 grams in the lower whole grain group.

Even though this study focused on men, similar results are being seen for women in the Women’s Health Study.

A few possible reasons increasing your intake of whole grains may prevent high blood pressure include better insulin sensitivity, lower blood sugar, decreased food intake to higher feelings of satiety (fullness).

Current whole grain recommendations are 85 grams per day.

How many grams of whole grains do you think you consume each? Do you have ideas for how you can increase your intake?

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

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

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

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

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

THIS MONTH ONLY – When you sign up for a Mini Diet Makeover you’ll not only receive a personalized diet plan outlining the steps you must take to achieve your goals, but you’ll also receive a complimentary copy of The Calorie Counter for Dummies.

Here’s to a fitter and healthier 2010!

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

Are you ready to get answers to your most pressing heart health questions from a nationally known blood pressure expert and director of The Hypertension Institute?

Well, I’ve got great news! Dr. Mark Houston has agreed to answer your questions and I will be interviewing him later this month. I want to ask the questions you want answers to. Post your question as a comment to this post.

Here’s a little background information on Dr. Houston. He’s been practicing medicine since 1974 when he graduated from Vanderbilt Medical School. He went on to complete his medical internship and residency in California. He returned to Vanderbilt University Medical School and from 1978-1990 performed many roles including Medical Director and Associate Professor of Medicine.

Dr. Houston is triple board certified by the American Board of Internal Medicine, the American Society of Hypertension, and the American Board of Anti-Aging Medicine. In addition to his medical background he also obtained a masters degree in clinical human nutrition in 2003. In 2008, Dr. Houston was selected by Consumer Research Council as one the TOP PHYSICIANS in the United States. Just this past November and May, 2009, Dr. Houston was selected by USA Today as one of the most Influential Physicians in the U.S. in both hypertension and hyperlipidemia.

Dr. Houston is a consulting reviewer for over 20 major medical journal in the U.S., he’s completed over 70 clinical research studies in hypertension, hyperlipidemia, and cardiovascular disease, and Dr. Houston has published over 150 medical articles in peer-reviewed journals. He speaks nationally and internationally on hypertension and has written three best-selling books – The Handbook of Antihypertensive Therapy, Vascular Biology for the Clinician, and What Your Doctor Does Not Tell You About Hypertension: The Revolutionary Nutrition and Lifestyle Program to Help Fight High Blood Pressure.

The list of Dr. Houston’s accomplishments goes on and on. I’ve covered just some of the highlights of his career above. With all of his research commitments, speaking engagements, etcetera; he still works with patients one-on-one in Nashville, Tennessee, and teaches Vanderbilt medical students, interns, and residents.

This is a great opportunity for you to get your questions answered. When submitting your question, keep in mind Dr. Houston areas of specialty – hypertension (high blood pressure), lipid disorders (cholesterol/blood fats), prevention and treatment of cardiovascular diseases, nutrition, clinical age management and general internal medicine.

Make the most of Dr. Houston’s generous offer to make time in his busy schedule to answer your questions.

Submit your question by posting as a comment below.

All the best,
Lisa Nelson RD
Heart Healthy Tips

http://www.hearthealthmadeeasy.com