I recently had an individual email me the following question:

How much fiber do I need to eat to equal 25 grams? How many pieces of fruit, slices of bread, cups of barley or flaxseed? I can’t relate to 25 grams.

I want to share the answer with everyone. Read on. . .

How Much Dietary Fiber

You need to consume between 25-35 grams of dietary fiber daily. Of this, soluble fiber should make up 15 grams. For every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

The average US dietary fiber intake is 12-18 grams/day. If your current diet is very low in dietary fiber, do not increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your intake gradually.

Top 5 Foods Containing Dietary Fiber

Continue reading ‘What equals 25 – 35 grams of dietary fiber?’ »

The National Institutes of Health stopped a clinical trial studying a blood lipid treatment 18 months early. The study found that adding high dose, extended release niacin to statin treatment for patients with heart disease did not reduce cardiovascular events, such as heart attacks and strokes.

Study Participants

This study was referred to as AIM-HIGH (Atherothrombosis Intervention in Metabolic Syndrome with Low HDL/High Triglycerides: Impact on Global Health) and the 3414 participants were selected because they were at risk for cardiovascular events despite having a well controlled LDL cholesterol level. They were at increased risk due to a history of heart disease combined with low HDL cholesterol and high triglycerides. Low HDL levels and high triglycerides are both linked to increased risk of cardiovascular events.

Study participants were divided into two groups.

Continue reading ‘Niacin–Statin Study Didn’t Give Desired Results: Stopped Early’ »

The whole grain oatmeal is linked to lower cholesterol, lower blood pressure, blood sugar stabilization, intestinal health and satiety.

Beta-Glucans to Lower LDL Cholesterol

1. Sponge.

Oats contain beta-blucan. Beta-glucan is a type of soluble fiber. Beta-glucan acts as a ‘sponge’, soaking up excess LDL cholesterol and removing it from the body. This is just one way beta-glucan works to reduce cholesterol absorption.

2. Decreases intestinal absorption of cholesterol.

Foods that contain beta-blucan tend to be bulky and cause the intestinal water layer to thicken and be more difficult for cholesterol molecules to penetrate and reach the intestinal cell layer for absorption into chylomicrons. Chylomicrons package cholesterol and carry it back to the liver where it is re-packaged and secreted as VLDL cholesterol. By reducing the amount of cholesterol that reaches the chylomicrons for absorption, beta glucan reducing circulating cholesterol levels.

3. High antioxidant content.

Continue reading ‘How to Lower Cholesterol with Oatmeal’ »

Flaxseed is high in dietary fiber and omega 3 fatty acids. Both of which you need to increase in your diet as your work to lower cholesterol levels. Here are 10 ways you can incorporate flaxseed into your diet.

1. Sprinkle on your cereal every morning. . .hot or cold.
2. Add to pancake or waffle batter.
3. Mix in your orange juice.
4. Add to muffins.
5. Mix in yogurt.
6. Sprinkle on fresh salad greens.
7. Add to cottage cheese.
8. Add to spaghetti sauce, meatloaf, and lasagna.
9. Add to cookie dough.
10. . . . .get creative! It can be an addition to just about anything.

Grind Your Flaxseed

Continue reading ‘How to Use Flaxseed to Lower Cholesterol’ »

Cholesterol lowering drugs, such as statin medications, are commonly prescribed to lower cholesterol and are many times effective.

HOWEVER, it takes more than a medication alone to improve overall health and control cholesterol. Lifestyle changes are necessary.

Other risks to consider

Individuals with high cholesterol are often overweight. If you simply pop a pill to correct the cholesterol problem and do nothing to address being overweight you leave yourself at risk for other weight related health conditions, such as diabetes, joint problems, high blood pressure, and certain cancers.

Unknown risks

Continue reading ‘You Need More Than Medication to Lower Cholesterol’ »

Apples are a great source of pectin. Pectin is another type of soluble fiber and soluble fibers are especially beneficial for lowering LDL cholesterol levels.

Soluble fibers work in two ways:

1. Decrease cholesterol absorption
2. Slow bile acid recycling

Continue reading ‘Lower Cholesterol with Apple Pectins’ »

Exercise, especially aerobic exercise, is beneficial for your cardiovascular system.

Here are 5 reasons to add physical activity to your everyday routine:

1. Decrease risk for breast and colon cancer

A study has found a 35% reduced risk of getting breast cancer in women who are regularly active. Physical activity also increases survival rate in women diagnosed with breast cancer. The Harvard Nurses’ Health Study shows walking three to five hours each week to decrease risk of death 50 percent. Physical activity has also been linked to reduced risk for colon and rectal cancers.

2. Increase your life span

Continue reading ‘5 Reasons to Exercise’ »

Two new studies showing contradictory results when it comes to omega 3 fatty acids and cardiovascular disease risk.

Study #1

Researchers compared the heart health and exercise capacity of 98 patients randomly divided between a control group receiving a placebo supplement and the test group supplementing 850-882 milligrams of the omega 3 fatty acids DHA and EPA. All study participants were diagnosed with early stage heart failure.

Continue reading ‘Omega 3′s – Do Omega 3′s Really Help Lower Cholesterol and Blood Pressure?’ »

A recent study found a link between high cholesterol levels and increased kidney treatment problems. To better understand the impact of cholesterol levels on the treatment of kidney disease, physicians need to take into account malnutrition and inflammation status of chronic kidney disease patients.

Individuals living with chronic kidney disease often develop heart disease and die from heart complications. In the general population its well know high cholesterol levels put you at an increased risk for cardiovascular disease, the relationship between kidney disease and cholesterol levels is not as clear. Research has actually shown individuals with high cholesterol and receiving dialysis diet at lower rates than those with lower cholesterol levels. This isn’t to say high cholesterol is desirable, but it may indicate a reduced degree of malnutrition and inflammation. Malnutrition and inflammation are two serious complications of kidney disease.

Continue reading ‘High cholesterol, Chronic Kidney Disease – Good combo?’ »

Raising HDL cholesterol levels is not too difficult, but it may involve lifestyle changes. Here are 4 steps you can take to boost HDL levels:

1. Exercise regularly – the more, the better
2. Increase your intake of fish rich in omega 3 fatty acids
3. Lose weight and/or maintain a health weight
4. Stop smoking

Be sure to sign up for the e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.

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