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.

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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

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 If a meta-analysis only includes studies showing a positive or negative association there could be many unpublished studies finding no link.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

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

The U.S. Center for Disease Control has identified four lifestyle factors that can drastically reduce your risk of chronic disease, such as diabetes, heart disease, and cancer.

1. Do not smoke – ever.
2. Eat a diet high in fruits, vegetables, whole grains, and low in meat.
3. Exercise a minimum of 30 minutes everyday.
4. Keep your BMI less than 30.

These four factors were used to analyze a little over 23,000 Germans between the ages of 35 and 65. Only 9% met and maintained all 4 factors, but this 9% was 78% less likely to develop a chronic disease.

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
Heart Healthy Tips
http://www.hearthealthmadeeasy.com

Flavonoids are a type of antioxidant found in fruits, vegetables, and certain beverages. Flavonoids are a hot topic because of their reported antiviral, anti-allergy, antiplatelet (blood clotting), anti-inflammatory, anti-tumor (cancer), and antioxidants health benefits. Many of the beneficial effects of fruits, vegetables, tea, and red wine are linked to flavonoids versus known nutrients and vitamins.

Antioxidants protect cells against damage caused by free radicals, which lead to oxidative stress and cell damage. Oxidative stress is linked with cancer, aging, atherosclerosis, ischemic injury, inflammation, and neurodegenerative diseases. For example, the oxidation of LDL cholesterol plays a critical role in the development of heart disease.

Flavonoid Sources:

High Flavonoid Content (>50 mg/100 g of food)
Onion, kale, green beans, broccoli, endive, celery, cranberry, orange juice

Medium Flavonoid Content (1-5 mg/100 g of food)
Salad, tomato, bell pepper, strawberry, broad bean, apple, grape, red wine, tea, tomato juice

Low Flavonoid Content (<1 mg/100 g of food)
Cabbage, carrot, mushroom, pea, spinach, peach, white wine, coffee

If you struggle to eat a wide variety of fruits and vegetables everyday consider supplementing your diet with Juice Plus to boost your daily antioxidant intake.

All the best,
Lisa Nelson RD
Heart Healthy Tips

Lisa Nelson RD #9: Vitamin D Deficiency Symptoms – Is there a connection between vitamin D and heart disease? What level vitamin D should individuals maintain to prevent heart problems?

Dr. Shelby-Lane: It is a known and documented fact that too little Vitamin D puts the heart at risk. Yet many patients are not routinely tested, and if so, they do not take the proper steps to reach optimal Vitamin D levels between 50 to 100 ng/dL. Most lab tests give 30 as a low normal, yet this is not optimal. This can by done by diet, sun exposure (in most cases) or adequate supplementation. But most of all, people are not tested. Research suggests Vitamin D deficiency may be an unrecognized heart disease risk factor.

Researchers say a growing body of evidence suggests that vitamin D deficiency increases the risk of heart disease and is linked to other, well-known heart disease risk factors such as high blood pressure, obesity, and diabetes.

For example, several large studies have shown that people with low vitamin D levels were twice as likely to have a heart attack, stroke, or other heart-related event during follow-up, compared with those with higher vitamin D levels.

“Vitamin D deficiency is an unrecognized, emerging cardiovascular risk factor, which should be screened for and treated,” says researcher James H. O’Keefe, MD, director of preventive cardiology at the Mid America Heart Institute in Kansas City, Mo., in a news release. “Vitamin D is easy to assess and supplementation is simple, safe and inexpensive.”

Most of the body’s vitamin D requirements are met by the skin in response to sun exposure. Other less potent sources of vitamin D include foods such as salmon, sardines, cod liver oil, and vitamin D-fortified foods like milk and some cereals. Vitamin D can also be obtained through supplements.

Vitamin D deficiency is on the rise. Vitamin D deficiency symptoms are traditionally associated with bone and muscle weakness, but in recent years a number of studies have shown that low levels of the vitamin may predispose the body to high blood pressure, congestive heart failure, and chronic blood vessel inflammation (associated with hardening of the arteries). It also alters hormone levels to increase insulin resistance, which raises the risk of diabetes.

In a review article published in the Journal of the American College of Cardiology, researchers surveyed recent studies on the link between vitamin D deficiency and heart disease to come up with practical advice on screening and treatment.

They concluded that vitamin D deficiency is much more common than previously thought, affecting up to half of adults and apparently healthy children in the U.S.

Researchers say higher rates of vitamin D deficiency may be due in part to people spending more time indoors and efforts to minimize sun exposure through the use of sunscreens. Sunscreen with a sun protection factor (SPF) of 15 blocks approximately 99% of vitamin D synthesis by the skin.

“We are outside less than we used to be, and older adults and people who are overweight or obese are less efficient at making vitamin D in response to sunlight,” says O’Keefe. “A little bit of sunshine is a good thing, but the use of sunscreen to guard against skin cancer is important if you plan to be outside for more than 15 to 30 minutes of intense sunlight exposure.”

Testing for Vitamin D Deficiency

Vitamin D levels can be measured with a blood test for a specific form of vitamin D called 25-hydroxy vitamin D (25(OH)D). Vitamin D deficiency is defined as a blood 25(OH)D level below 20 ng/dL. Normal levels are considered to be above 30 ng/dL.

Again, criteria for optimal levels is between 50 to 100 ng/dl.

All the best,
Lisa Nelson RD
Heart Healthy Tips

Whole grain nutrition sales have increased 17% in the last year according to the Packaged Facts market research firm. Whole grain nutrition is linked to numerous benefits, such as decreased heart disease risk, improved digestive health, and reduction in cancer. Retail sales hit $5 billion in 2008 and anticipated to reach $6 billion by 2013.

Fortunately, this appears to be a new trend that is not a short term “fad”!

Great sources of whole grain nutrition include:

100% whole wheat bread
Whole wheat pasta
Whole grain cereal
Barley
Oatmeal
Brown rice
Wild rice
Buckwheat
Millet
Popcorn
Quinoa
Amaranth

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

You can learn more about how to use dietary fiber to reduce heart disease risk here.

Share how you have increased your whole grain intake below!

All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
http://www.hearthealthwithlisa.com

Let’s talk about snacks for a moment. I believe there is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight and be heart healthy. Well, the opposite is actually true. Let me explain.

It is important to eat regularly, every 3-4 hours to maintain your metabolic rate, promote stable blood sugar levels, and prevent insulin spikes. By maintaining a high metabolism you boost the calories you burn throughout the day, which helps you lose weight. By maintaining stable blood sugar levels and preventing insulin spikes you will prevent drops in energy and halt a chain reaction that can lead to heart health complications (increased C-reactive protein, increased blood viscosity, increased clotting factor, increased free radical damage, etc.).

Now, this doesn’t mean just any food will work. You need to select heart healthy snacks. This means eating snacks that balance carbohydrates with protein and/or heart healthy fats. Fat and protein slow the breakdown of carbohydrates, preventing the rapid rise in blood sugar and the corresponding increased insulin release.

Here are healthy snacks that are high in carbohydrates:

Whole grain crackers
Dried Fruit
Pretzels
Fig bars
Fresh fruit

You can make these snacks heart healthy by combining with a protein. These protein sources that are easy to include with snacks:

Glass of skim milk
Yogurt
Cheese
Nuts
Peanut Butter

Here’s an example of how you can apply this to your daily snacks.

Mid-morning snack: Yogurt with granola
Mid-afternoon snack: Nuts mixed with dried fruit
Evening snack: Light frozen yogurt topped with strawberries

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
a target=”_blank” href=”http://www.lisanelsonrd.com/howtolowercholesterol.html”>How to Lower Cholesterol in 8 Simple Steps

All right, this green tea article has been hanging over my head for at least a month now. I just couldn’t get motivated to wade through all the research to determine if yes, this is an effective way to lower cholesterol and prevent heart disease, or no, it’s just a lot of hype.

Well, I sat down and sorted it all out today and here’s what I found.

Health Claim

The proposed health claim for green tea is that drinking at least 5 fluid ounces as a source of catechins may reduce risk factors associated with cardiovascular disease.

What are catchins?

Green tea contains catechins, which are a type of flavenoid with antioxidant properties. Antioxidants slow the oxidation process. The oxidation of LDL molecules is what results in plaque formation. Therefore, increasing antioxidant intake should slow oxidation of LDL, resulting in less arterial plaque formation.

Also, when molecules are oxidized, free radicals are released that damage cells. These free radicals can increase inflammatory issues associated with cardiovascular disease.

How flavenoids work

The body recognizes flavenoids as foreign particles and works to eliminate them from the body. Flavenoids themselves do not act as an antioxidant and they are poorly absorbed by the body. However, the proposed benefit of extra flavenoids is that as the body eliminates the unwanted flavenoids, damaging free radicals are also eliminated.

Tea production

The various types of tea are produced differently. The leaves of oolong tea and black tea are allowed to oxidize (enzymes in the tea change catechins to larger molecules). Green tea is not oxidized, but produced by steaming fresh-cut leaves whereby enzymes are inactivated and little oxidation occurs. The least processed tea is white tea, which contains the highest levels of catechins. Green tea contains the second highest catechin level, approximately 125 mg catechins per serving (or ~25% dry weight of fresh tea leaves).

Here’s a little breakdown on tea oxidation:
Black tea – Highest oxidation; also, highest caffeine content and strongest flavor; 90% of all tea served in the West is black tea
Oolong tea – 10-70% oxidized
Green tea – Low oxidation
White tea – Minimal oxidation; Uncured, unfermented; Lower caffeine content that other teas

FDA Review

In 2005, the FDA did not approve the health claim for green tea, because the link between green tea and reduced cardiovascular disease risk was too weak and more conclusive evidence was needed.

Recent Research

This past June, 2008, a study was published that links green tea to reduced flow-mediated dilation of brachial arteries (major blood vessels in the upper arms). Flow-mediated dilation is related to coronary endothelial function and is an indicator for cardiovascular disease risk. Increased dilation is good. It means the heart has to do less work to move blood throughout circulation. (The endothelium is the inner layer of an artery, which blood flows against.)

This was a study of 14 healthy individuals that consumed 6 grams of green tea, followed by a measure of flow-mediated dilation. The results showed an increased flow-mediated dilation with tea (peak at 30 minutes post consumption). There was no change to antioxidant status after consumption. It’s proposed that the improved flow-mediated dilation is how green tea reduces cardiovascular disease risk.

The Hype

I came across multiple articles with headlines screaming “Green Tea Protects Against Heart Disease” since this study was published in June. I think there is significant research that still needs to be completed before it can be determined for sure how tea works to prevent heart disease. A study of 14 individuals is a small study.

Drinking 6 grams of green tea, would equal about three – 6 ounce cups of green tea each day. (Based on making 1 six ounce cup of tea with 1 teaspoon or 2.25 grams of green tea.) However, the study results are based on consuming 6 grams of tea in one setting followed by improved flow-mediated dilation at peak levels 30 minutes after consumption. How likely is it for you to drink three cups of tea quickly, back-to-back to reproduce the short-term benefit shown in this study?

To me, that is not a very effective way to reduce heart disease risk. But, I will say that if you like green tea – drink it. Many studies are showing that green tea is beneficial to heart disease. The what, how, and how much is yet to be determined. Who knows what future studies will find?!

To receive regular heart health and weight loss tips for dietitian Lisa Nelson, sign up for The Heart of Health and grab your copy of the special report “Stop Wasting Money – Take Control of Your Health” today!

All the best,
Lisa Nelson RD