Heart Health and Weight Loss – How much fat do you need?

olive oil
I want to talk about the fat in your diet. When it comes time to lose weight one of the first steps is to switch to a low fat diet. I want to caution you not to drop your fat intake too low. Yes, you need to watch the fat calories, but some fat is needed everyday for optimal health.

Fat is an essential component of a healthy diet providing energy and the fat soluble vitamins A, D, E, and K. Some types of fat even reduce your risk for certain chronic diseases, such as heart disease.

What’s important is the amount and type of fat. I recommend restricting fat intake to ~30% of your total daily calories. This would mean if you are consuming 1500 calories per day, 450 calories or 50 grams would come from fat sources.

Now, you need to make sure these fat sources are healthy. Here are examples of healthy fat sources to include in your diet in moderation:

Olive oil
Avocados
Seeds
Nuts
Peanut butter
Fish

Some fat in your diet actually promotes weight loss by helping you feel full longer, decreasing your likelihood to snack too much and overeat!

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

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

Reduce Heart Disease – Have you heard of CoQ10?

The benefits of Coenzyme Q10 (CoQ10) have been known since the 1970s. Unfortunately, many doctors do not routinely recommend CoQ10 to their heart patients. Are you using this supplement?

CoQ10 is a fat-soluble vitamin and a powerful antioxidant. CoQ10 not only fuels energy production, but it removes many free radicals from circulation. Free radicals lead to the oxidation of LDL and the subsequent chain of events that result in arterial plaque formation and narrowed arteries.

How does CoQ10 work?

The powerhouse of your cells is the mitochondria. The mitochondria convert the foods you eat into energy your body can use. The form of energy the body uses is called ATP. ATP is produced within the mitochondria by taking needed electrons from foods. CoQ10 is responsible for carrying the electrons back and forth between enzymes in the production of ATP.

If that was a little too much science for you, let me make it much simpler.

Without CoQ10 your cells can not produce energy for your body to function, including the heart muscle. The heart uses an enormous amount of energy to function and maintain blood circulation 24/7.

CoQ10 is especially beneficial if you have narrowed arteries and reduced blood flow to the heart. CoQ10 uses what little oxygen and nutrients the heart receives to increase the production of ATP and boost the heart’s energy levels.

Physicians routinely using CoQ10 as part of their treatment plan for heart patients often refer to CoQ10 as “the miracle supplement” due to the drastic improvements to patient heart function.

Do you know the signs of a CoQ10 deficiency?

Symptoms associated with a CoQ10 deficiency develop gradually over time, so it’s very easy to miss the signs.

Symptoms include: aches and pains, fatigue, sore muscles, weakness, malaise, and shortness of breath

Our bodies are designed for CoQ10 to be formed from a variety of vitamins, minerals, and amino acids. If your intake of vitamin C, B-12, B-6, pantothenic acid, and various other minerals and nutrients is deficient, the production of CoQ10 is compromised. Conditions and medications, such as hyperthyroidism, antidepressants, gum disease, and advanced age will also cause lower than adequate levels of CoQ10.

What are the benefits of supplementing CoQ10?

The benefits of CoQ10 are numerous:

  • Prevent heart disease
  • Slows the aging process
  • Lowers blood pressure
  • Boosts energy
  • Increases strength
  • Builds up the immune system
  • Improves the nervous system
  • Protects against gum disease
  • Counteracts negative side effects of some cholesterol medications

Consult your MD to determine if supplementing CoQ10 is the right treatment option for your situation.

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

Order supplements through my Fullscript store.

Blood Pressure and Cholesterol – The Affect of Personality and Panic Attacks

Lisa Nelson RD: What role does personality play in a person’s heart disease risk? Does temperament have a direct affect on cholesterol levels or blood pressure?

Dr. Shelby-Lane: Temperament and personality have a definite effect on blood pressure and on heart disease. This is a great question and it has been studied by the experts, as you will note in the following excerpts. Heart disease consists of congenital abnormalities, arrhythmias, lipid abnormalities acquired and congenital, functional and physiologic problems, risk factors such as diabetes and metabolic syndrome, structural disease and valvular problems, heart failure, acquired disease such as coronary artery disuse, and infectious diseases along with diseases related to blood vessel structure. Again, anxiety, stress, and stress related disorders can have an effect on major hormones, heart rate and heart health and heart disease. Nutritional abnormalities can also affect heart performance.

New research suggests that people who suffer from panic attacks are at increased risk of developing heart disease.

Dr Kate Walters and colleagues at University College London examined medical records of more than 400,000 people, including 57,615 who had been diagnosed with panic attacks. Results showed that people who were younger than 50 when they were first diagnosed with panic attack were 38% more likely to have a heart attack and 44% more likely to develop heart disease than those without the condition. Those who were older than 50 at the time of diagnosis did not have an increased risk of heart attack, but were 11% more likely to develop heart disease than those without the condition.

Intriguingly, the results also showed that while panic attack sufferers were at increased risk of developing heart disease, they were seemingly less likely to die from it.

Why people who suffer from panic attacks should be at increased risk of developing heart disease is unclear. According to the study, authors put forward several theories, one being that panic disorders might trigger nervous system changes which could promote the clogging of arteries. Another theory is that people may have been misdiagnosed as having panic attacks when they actually have coronary heart disease. “Clinicians should be vigilant for this possibility when diagnosing and treating people presenting with symptoms of panic,” said Dr Walters.

Walters K, Rait G, Petersen I, Williams R, Nazareth I. Panic disorder and risk of new onset coronary heart disease, acute myocardial infarction, and cardiac mortality: cohort study using the general practice research database. European Heart Journal. 2008;29:2981-2988. doi:10.1093/eurheartj/ehn477.

News release: Panic attacks linked to higher risk of heart attacks and heart disease, especially in younger people. European Society of Cardiology. December 10th 2008.

Study results have shown that people with depression are at increased risk of heart attack and heart failure because they are less likely to be active.

Scientists have known for some years that people who are depressed are at increased risk of heart attack and other cardiac events, however the reason why this should be has remained unclear. However, according to results of a study by Mary A Wooley and colleagues, the increased risk is due to behavioral factors.

The researchers analyzed data obtained from 1,017 people with heart disease, 199 of which had symptoms of depression. Results showed that 10% of depressed participants had a cardiac event (e.g. heart attack, heart failure, stroke, transient ischemic attack) during the study period, compared to just 6.7% of non-depressed participants, meaning that depressed participants were 50% more likely to have a cardiac event. However, results also showed that depressed participants were more likely to smoke, were less likely to take their medications as prescribed, and were less physically active. After the researchers factored these behaviors into their calculations the risk of a cardiac event in depressed participants was similar to that in non-depressed participants.

The researchers concluded: “These findings raise the hypothesis that the increased risk of cardiovascular events associated with depression could potentially be preventable with behavior modification, especially exercise.” Adding: “Exercise training can improve both depressive symptoms and markers for cardiovascular risk.”

Whooley MA, de Jonge P, Vittinghoff E, et al. Depressive symptoms, health behaviors, and risk of cardiovascular events in patients with coronary heart disease. JAMA 2008;300:2379-2388.

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

How to Lower Cholesterol: Step 3

In the last post I gave you the first step towards lowering cholesterol. Here is the third. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.

Step 3: Lose weight and/or maintain a healthy weight.

Weight has a significant impact on your heart health and cholesterol levels. Weight loss alone may lower triglycerides, LDL cholesterol, and total cholesterol levels. Losing as little as 10% body weight could drop your cholesterol back to the heart healthy range.

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.

Lower Cholesterol: Step 1
Lower Cholesterol: Step 2

All the best,
Lisa Nelson RD

Lower Cholesterol – Understand Fatty Acids

Unless you have been living under a rock, you have probably heard the term fatty acids.  But, do you understand what they are and how the right ratio will improve your heart health?  I intend to clear up the confusion.
 
Types of Fatty Acids
 
There are numerous types of fatty acids.  I am focusing on omega 3 and omega 6.
 
Unsaturated Fats
 
Omega 3 and omega 6 fatty acids are both unsaturated fats.  To improve cholesterol levels, you want to replace the saturated fats (i.e. lard, shortening, ice cream, cheese) in your diet with unsaturated fats. 
 
What does "omega" mean? 
Most of you are familiar with the saying "alpha to omega", in other words, beginning to end.  The "omega" indicates which carbon has the first double bond on the carbon chain when you start counting from the omega end.  For omega 3, the first double bond is on the third carbon from the omega end of the carbon chain.  I know you were wanting to review a little biochemistry today! 
 
Essential Fatty Acids
 
Omega 3 and omega 6 fatty acids are also essential fatty acids. 
 
Essential fatty acids are necessary for cardiovascular health, but our body cannot synthesize them.  You can only obtain essential fatty acids through the foods you eat. 
 
Omega 3 (Linolenic Acid)

To keep things simple, I am going to use the acronyms ALA, EPA, and DHA.  These are all types of omega 3 fatty acids.  If we consume a food containing the omega 3 fatty acid ALA, our body will convert it to EPA and DHA.  Studies have shown a link between EPA, DHA, and heart disease.  More studies are needed to understand ALA’s relationship.
 
Sources:

Oils – Canola oil, Soybean oil, Flaxseed oil (good source of ALA)
Seeds and nuts – flaxseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds < Vegetables – avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards)
Fish (good source of EPA and DHA) – salmon, mackerel, sardines, anchovies, albacore tuna, lake trout, herring

Omega 6 (Linoleic Acid)

I am going to throw in more acronym’s – GLA and AA – omega 6 fatty acids.  Linoleic acid is converted to GLA and on into AA by the body.  Researchers are finding indications of a link between GLA and EPA, in relation to heart health and reduced blood pressure.  High intake of sugars, alcohol, trans fats, and various other factors can inhibit the conversion from linoleic acid to GLA. 
 
Sources:

Oils – Sunflower oil, corn oil, safflower oil, soybean oil, cottonseed oil, flaxseed oil
Seeds and nuts – flaxseeds, pumpkin seeds, pistachio nuts, sunflower seeds, pine nuts
Meat – chicken, beef

For optimum heart health, the ratio between omega 6 fatty acids and omega 3 should be between 1:1 and 4:1.  A practical example of what a 1:1 ratio means, for every 3 ounces of beef you eat, you would need to eat 3 ounces of tuna (I do not mean in the same meal!).  The ratio for the typical American diet is 11:1 to 30:1.  This poor ratio is linked with heart disease, among several other health issues.

Bottom Line:

For heart health, increase your intake of foods containing omega-3 fatty acids, while cutting back on omega-6 fatty acid sources.  For example, switch from corn oil to canola oil, increase the number of meals you eat that contain fish each week, and grab walnuts instead of pistachios.
 

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
http://www.lisanelsonrd.com