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

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

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

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

Let’s say you are trying to lower high cholesterol, but resistant to giving up the treats you love. I want to give you some simple tips for modifying recipes and baked goods to make them more heart healthy without sacrificing the taste.

Here is a short table with basic substitutions to reduce fat and calories in some of your favorite foods while maintaining the flavor you enjoy.

Instead of . .                                Substitute. . .
Whole milk                                  1% or fat free milk
Whole egg                                  2 egg whites or egg substitute
Vegetable oil                               Non-stick vegetable oil or canola/olive oil
Butter/Margarine                         Applesauce or fruit puree or vegetable oil
Cream                                          Evaporated Skim Milk

If you’re modifying an old family recipe it will take some trial and error before you find the right balance between healthier substitutions and a quality product. It may work best when baking to replace half the ingredients with a healthier alternative. For example, if a recipe calls for 2 cups all-purpose flour instead use 1 cup all-purpose flour and 1 cup whole wheat flour.  Also, reduce the amount of fat added to a product. For example, instead of 1 cup of oil try ¾ cups of oil. You may not notice a difference.  Experiment with different options until you get a product you enjoy. 

Fruit Purees

Never baked with fruit purees? Well, here’s a quick lesson on how to use them to make moist baked goods without the artery clogging fat.

The reason fat makes products taste good is because it adds moisture, flavor, and a tender texture to baked goods. Substitution of fruit purees or nonfat dairy products can provide some of the same fat-like characteristics without the actual fat. The type of fruit puree you choose to use will affect the final product. For example, a prune puree provides rich flavor with a moist, tender texture. A prune puree works best in recipes containing chocolate, cinnamon, and orange seasoning. For some recipes it may be best to just replace half the fat. For example, replace 1 cup butter with ½ cup pureed prunes/bananas/applesauce and ½ cup butter instead.  

To receive free heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and grab your special report “Stop Wasting Money – Take Control of Your Health” today!

1. Reduce your SODIUM intake.

Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure.

The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.

To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.

Quick tips to cut back on sodium:

• Don’t add salt when boiling water.

• Leave the salt shaker off the table.
• Read food labels to avoid foods high in sodium.
• Avoid foods high in sodium, such as gravies, cheese, and soy sauces.

2. Increase your POTASSIUM intake.

Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure ~4.4 mm Hg and diastolic pressure ~2.5 mm Hg.

Good potassium sources:
Cantaloupe, bananas, dates, nuts, oranges, and green leafy vegetables

Maintaining an adequate intake of potassium is especially important if you are taking diuretics. Some diuretics increase potassium loss via the kidneys.

3. Add more MAGNESIUM to your diet.

Research has shown an inverse relationship between magnesium and blood pressure. In other words, individuals with a high magnesium intake, typically have a low blood pressure.

Good sources of magnesium include:

Peas, beans, whole grains, nuts, seeds, lima beans, squash, broccoli, spinach, and seafood

Supplemental magnesium of ~500 mg can effectively lower blood pressure. Some studies have found magnesium supplements to reduce systolic blood pressure 2.7 mm Hg and diastolic 3.4 mm Hg. Discuss all supplements with your MD!

All the best,
Lisa Nelson RD
Heart Healthy Tips

A study published in the Journal of the American Dietetic Association found that most American’s know they need to avoid trans fats, but only 20% actually knew which foods contained trans fats.

Trans fat is a processed fat, produced as a by-product when hydrogen is added to make a substance more solid at room temperature. For example, margarine is hydrogenated vegetable oil – hydrogen was added and the by-product trans fat is produced. Although, it should be noted that many margarine’s have changed production procedures so the trans fatty acid by-product is not produced. Trans fats are just as bad for heart health (if not worse) than saturated fats. Trans fat increased LDL (bad) cholesterol levels and lowers HDL (good) cholesterol.

Trans fats, also known as hydrogenated oils, are artificially produced in the laboratory by adding extra hydrogen atoms to unsaturated vegetable oils. They have long been a favorite of the food industry for their increased shelf life over conventional oils. Unlike natural fats, however, trans fats have no nutritional value and drastically increase the risk of cardiovascular disease and death. Like saturated fats, they increase the body’s levels of LDL (“bad”) cholesterol, but unlike those fats they also lower its levels of HDL (“good”) cholesterol.

Many processed foods contain trans fat, such as baked and fried foods, so read the food labels. As of January 2006, most manufacturers are required to list trans fatty acid content on the food label. Also, check the ingredient list for the words “hydrogenated” or “partially hydrogenated” as a sign that the product contains trans fat.

All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight

Being overweight increases your heart disease risk. Increasing your metabolism by building muscle is one way to burn an extra 100 calories each day, promote weight loss, and heart health.

Now that you’ve started a strength training routine, you want the best results for your efforts. This means paying attention to what and when you eat pre/post workout, as well as how frequently you train.

Foods before/after the workout for the most efficient results:

You do not want to start your morning workout without eating something first. Your blood sugar and glycogen (carbohydrates stored in muscle and liver) are depleted by morning and if you do not eat something first your body is likely to preserve fat and perform poorly. Quick absorbing carbs with give you fast fuel for your morning workout. Good choices include juice, fruit, toast, or even a sports drink – not the best time for a protein bar. If a “bar” is easiest for you to do, an energy bar would be a better choice before your morning workout. Energy bars contain more carbohydrates which provide the quick energy.

Metabolic Window:

It is important to eat within 45 minutes post-exercise. This 45 minute period is referred to as a “metabolic window”. During this time the enzymes to replenish muscle and protein stores are at peak levels. This means you want to eat a snack that contains protein and carbohydrates. Examples: peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts. The turkey/PB sandwich you are already having is a good choice. By grabbing a snack within 45 minutes of your workout you will maintain/build muscle mass, replenish glycogen stores, and reduce the amount of fat your body stores.

Weight Training Frequency:

Also, be sure to give your body at least 48 hours between weight lifting sessions. The way muscle is built – you lift weights and the muscle fiber is torn, during the next 48-72 hours the muscle fibers are repaired and made stronger increasing your muscle mass. So picture one step back, two steps forward in the muscle building process. If you lift weights too often you do not give your muscles time to heal and rebuild muscle fibers. A way around this is to alternate upper body and lower body workouts.

I don’t want you to think all this talk about strength training only applies to muscle bound types along the lines of Schwarzeneggar. Maintaining a health lean body mass (muscle) is critical for everyone – men and women alike. Everyone can fall prey to the “middle age spread”! Establish a strong defense of regular activity and you’ll maintain a healthy body weight, essential lean body mass, and avoid heart disease.

To receive regular heart health and weight loss tips from dietitian Lisa Nelson, sign up for The Heart of Health today!

All the best,
Lisa Nelson RD

A few days ago, I shared a little information on the nutrient L-carnitine. I want to give you a few more details related to this nutrient.

Let’s review the function of L-carnitine. In order for the heart to pump blood it needs fuel. This fuel is produced in the mitochondria of your cells. The hearts preferred energy source is fatty acids. Coenzyme Q10 is needed for the production of ATP (fuel) within the mitochondria. L-carnitine is needed for the transport of fatty acids to the mitochondria. Most people with heart disease are deficient of coenzyme Q10 and benefit from supplementation. Some individuals with heart disease are also deficient in L-carnitine and will only see improvements if Coenzyme Q10 and L-carnitine are supplemented together.

Even though your body can produce L-carnitine deficiencies do occur. A deficiency can be caused by aging, vegetarian diets, diet deficient in iron, diets low in the vitamins B6, niacin, and vitamin C, liver disease, kidney disease, and certain medications (such as anti-convulsant drugs). As I mentioned above, a damaged heart also promotes an L-carnitine deficiency.

Combined supplementation of L-Carnitine and coenzyme Q10 have improved many cardiovascular situations:

1. Angina
2. Congestive Heart Failure
3. Renal insufficiency
4. Arrhythmia
5. Hyperlipidemia (high cholesterol, high LDL cholesterol, high triglycerides)
6. Leg Cramps

Some sources of L-carnitine include mutton, lamb, beef (red meat), and pork.

There are two forms of L-carnitine available at health food stores – fumarate and tartrate. So far, L-carnitine tartrate has been found to be more efficient for individuals with heart disease. New forms of L-carnitine are being researched and may become available, also.

While there are no known side effects from supplementing L-carnitine, always consult your physician regarding any and all supplements you currently take and/or would like to supplement.

All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight