It’s important to know that heart failure may be linked to nutritional deficiencies. The right supplements can drastically improve your condition.

If you are diagnosed with heart failure here are four supplements to discuss with your doctor:

1. Coenyzme Q10

CoQ10 is a fat-soluble vitamin and powerful antioxidant. CoQ10 is directly involved in the production of energy and 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.

Continue reading ‘Heart Failure and Nutritient Deficiency’ »

Here are 5 foods containing nutrients that promote a lower blood pressure:

1. Sweet potatoes

Sweet potatoes are a rick source of potassium. Adequate potassium intake is essential to balance sodium and promote a lower blood pressure. The recommended ratio of potassium to sodium is 5:1. Increasing potassium intake can result in a blood pressure reduction of ~5 mm Hg systolic and ~2.5 mm Hg diastolic.

Continue reading ‘3 Foods to Lower Blood Pressure’ »

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

If you have high blood pressure, your MD has probably discussed with you sodium, potassium, and calcium as part of your treatment plan; however, the role of magnesium is often overlooked.

Magnesium is a critical player in maintaining normal blood pressure levels, as well as muscle and nerve function, blood sugar regulation, bone health, and immune system maintenance.

How Magnesium Regulates Blood Pressure

Magnesium is used in the production of prostaglandin E1, which is a powerful vasodilator. Typically, blood pressure rises as blood vessels harden and narrow, which causes the heart to exert increased force to circulate blood to body tissues. A vasodilator causes your blood vessels to relax and widen, allowing for easier blood flow and results in a lower blood pressure.

Magnesium also regulates the level of sodium, potassium, and calcium within cells. Sodium and potassium work together to maintain normal blood pressure levels and must be properly balanced. Too much sodium with too little potassium leads to high blood pressure, while the opposite – too little sodium with too much potassium – can result in low blood pressure. As far as calcium, individuals with adequate calcium levels tend to have lower blood pressures.

Research Findings

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. I’m not referring to supplements, but actual magnesium rich foods that provide 500-1000 mg of magnesium daily.

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.

Magnesium Sources

Magnesium is readily available in foods, such as peas, beans, whole grains, nuts, seeds, lima beans, squash, broccoli, spinach, and seafood. Assess your diet for sources of magnesium and make adjustments to maximize your dietary intake of this mineral, and then determine if a magnesium supplement is needed. Magnesium is most effective when calcium and potassium levels are adequate. For the best results, make sure your intake of all three minerals – calcium, potassium, and magnesium – are at ideal levels and follow a low sodium diet.

Always speak with your MD about any supplements you take. Oftentimes, a basic multivitamin will meet your mineral needs without adverse interactions with medications. Steer clear of mega doses!

You’ll receive regular heart health and weight loss tips from dietitian Lisa Nelson when you sign up for The Heart of Health ezine along with the free report “Stop Wasting Money – Take Control of Your Health!” You may also be interested in the free e-course How to Lower Cholesterol in 8 Simple Steps.

All the best,
Lisa Nelson RD

Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer about causes irregular heart beat.

Lisa Nelson: What do you recommend for individuals experiencing heart palpitations and what may be triggering the problem?

Dr. Shelby-Lane: Arrhythmias are any deviations in the normal rhythm of the heart (heartbeat). They usually occur as a result of interference with the electrical pathways that produce the heart’s rhythmic muscular contractions. The Parasympathetic Nervous System is responsible for slowing down the heartbeat rate. The Beta-1 Adrenergic Receptors of the Beta-Adrenergic Nervous System are responsible for speeding up the heartbeat rate.

If you experience the following symptoms, you may need to be evaluated for toxicity and consider a stress test, echocardiogram, holter monitor or a tilt table test for further evaluation and diagnosis. A neurologic evaluation may also be indicated.

Fluttering or pounding in the heart
Hemodynamic disturbances are potentially life-threatening such as bradycardia and tachycardia
Dizziness
Syncope (fainting)
Unusual awareness of the heart
Anxiety
Abnormal ECG (provides a “one-shot” picture of the electrical activity of the heart)

Holter 24-hour monitoring results (Holter monitors look at the heart for a longer period of time and are necessary to detect intermittent rhythm problems.

Possible Causes Irregular Heart Beat, Contributing or Associated Factors

1. Coronary artery disease
2. Hypertension
3. Adverse drug reactions
4. Endocrine imbalances, especially thyroid or adrenal disorders
5. Myocardial tissue disease (valvular, atrial and ventricular abnormalities)
6. Sequela of rheumatic fever
7. Metabolic disorders
8. Nutritional deficiencies, especially magnesium
9. Caffeine
10. Environmental toxins or food allergies
11. Damaged conductive tissue (neurocardiogenic syncope)
12. toxicities
13. anxiety and stress disorders, etc.

Follow up diagnostic testing is recommended to determine if the above conditions are causing the problem.

Heart disturbances can occur as a symptom of magnesium deficiency: Measuring your red blood cell magnesium can give you a good idea of your actual magnesium level.

All the best,
Lisa Nelson RD
Heart Healthy Tips

Magnesium is not a mineral that tops discussions very often; however, magnesium is critical to over 300 bodily functions.  Magnesium maintains normal muscle and nerve function, helps regulate blood sugar levels, promotes normal blood pressure and heart rhythm, maintains bone strength, and supports a healthy immune system.

Many people consume a diet low in magnesium receiving less than two-thirds of the recommended dietary allowance. Good magnesium sources include whole grains, spinach, broccoli, squash, beans, popcorn, nuts, pork, and seeds. Fair sources of magnesium include dairy products, chocolate, and meats.

A magnesium deficiency takes a long time to develop. Magnesium deficiency symptoms include irregular heartbeat, weakness, fatigue, numbness, muscle pain, disorientation, and seizures. Conditions related to increased risk for magnesium deficiency include alcoholism, poorly controlled diabetes, intestinal disorders (Crohn’s disease), and intake of certain medications (diuretics). Sup-optimal levels of magnesium intake have been linked with diabetes, hypertension, osteoporosis, and pregnancy discomfort.

When someone has type II diabetes they are making adequate insulin levels. The problem with type II diabetes is that the cells do not recognize the insulin. When cells do not recognize insulin they do not let sugar from the blood enter the cell and blood sugar levels remain elevated. This leads to sugar spilling over into the urine, organ damage, and other complications. Magnesium is a factor in this because it’s the “key” that opens the door for insulin to get into the cell.  If magnesium levels are low there are no keys to open the door and insulin is unable to do its job resulting in continued high blood sugar levels.  When diabetes is poorly controlled the loss of magnesium in the urine is even greater.

Blood levels of potassium, calcium, and magnesium are closely connected and all influence blood pressure. Studies have linked low magnesium levels with elevated blood pressure. As an aside, if you have ever been told to eat a banana by your doctor, you should also increase your magnesium intake. FYI – Bananas are not the best source of potassium – potatoes are!

Magnesium is a major component of the matrix (middle) of bones. Low magnesium levels cause fragile bones that are less flexible and have a slower recovery rate if injured.

Adequate levels of magnesium are related to decreased leg cramps during pregnancy. A magnesium deficiency is also a risk factor for gestational diabetes.

Recommended Dietary Allowances (RDA) for Magnesium:

Men 350 mg per day
Women 280 mg
Pregnancy 300 mg
Lactation 355 mg first 6 months; 340 mg next 6 months

You do NOT want to take megadoses of magnesium – more is not better in this case.  You just want enough to meet the RDA. If you feel your intake of magnesium from foods is low, taking a basic multivitamin is a simple way to ensure you meet your needs. Read the multivitamin label carefully because not all multivitamins include magnesium. Always check with your doctor before altering your medications or supplements.

Magnesium may not be an exciting mineral, but it is critical.  Ensure you are eating adequate sources of magnesium rich foods and/or consider a supplement to promote optimum health.

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.

Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.

Lisa Nelson RD: Is it safe for individuals taking medication for heart disease, such as Lipitor, to eat grapefruit or drink grapefruit juice?

Dr. Shelby-Lane: I am including information that may help answer your question about grapefruit and a variety of nutritionals that affect statin drugs for the lowering of cholesterol.

Zocor (Simvastatin), for example, is a Statin drug, used to lower high cholesterol levels, and also known as HMG-CoA reductase inhibitor. Zocor may affect the absorption or utilization of vitamins E and coenzyme Q10. Tests showed the average concentration of coenzyme Q10 in blood plasma decreased by approximately 50% after statins were used for 30 days. Supplementation is considered beneficial.

Grapefruit and grapefruit juice may increase the effects of HMG-CoA reductase inhibitors and should not be consumed at the same time. It is suggested that these medications be taken with water. Grapefruit contains substances that may inhibit the body’s ability to break down statin drugs increasing the toxicity of the drug. Muscle pain, tenderness, or muscle weakness may be a result. If you begin to notice these symptoms, contact your doctor.

Niacin is the form of vitamin B3 used to lower cholesterol. Large amounts of niacin taken with a statin drug may cause serious muscle disorders (myopathy). Reasonable levels of niacin combined with statin drugs have been shown to enhance the cholesterol lowering effect. For proper dosage, consult your physician before taking niacin.

Pomegranate juice has been shown to inhibit the same enzyme inhibited by grapefruit juice. This may cause reactions similar to grapefruit juice when it is used with statin drug treatments.

A study of 37 people with high cholesterol treated with diet and statin drugs found vitamin A increased in the blood over two years of therapy. People taking statin drugs and vitamin A supplements should have blood levels of vitamin A monitored.

Magnesium and aluminum containing antacids were reported to interfere with statin drug absorption. To avoid this interaction, take statin drugs two hours before or after any aluminum/magnesium containing antacids. Some magnesium supplements such as magnesium hydroxide are also antacids.

It should be noted that doctors often recommend supplementing with 100 mg of coenzyme Q10 per day for maintaining healthy levels. However, those on statin drugs may have a greater need for a higher dose. It further should be noted that the symptoms associated with the combination of grapefruit juice and statin drugs (muscle weakness and discomfort) are commonly reported as symptoms associated with CoQ10 depletions. Supplementation with coenzyme Q10 is strongly recommended.

The herbs Artichoke plant, Garlic and Plantain may decrease blood cholesterol levels, and therefore enhance the effects of Zocor. Consult with your pharmacist or physician before taking them.

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

Here are five foods to include in your diet to promote heart health.

1. Banana – Good source of potassium to promote a lower blood pressure.
2. Fish – Contains omega 3’s to prevent arterial plaque rupture.
3. Olive oil – Contains heart healthy monounsaturated fat to reduce the risk or coronary heart disease.
4. Garlic – Contains allicin to raise HDL, lower LDL, lower homocysteine, and lower blood pressure.
5. Walnuts – Rich is essential fatty acids, healthy protein, fiber, and phytosterols (compounds to decrease absorption of dietary cholesterol).

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

I’m frequently asked how to lower diastolic (bottom number) blood pressure, so I wanted to give you some good tips to see results.

First of all, you need to have a solid foundation in place that supports a low blood pressure. If you’re not sure what this entails visit Natural Ways to Lower Blood Pressure.

It’s important that your potassium, calcium, and magnesium intakes are adequate. Studies show that potassium can reduce diastolic blood pressure 2.5 mmHg, calcium 1.5 mmHg, and magnesium 3.4 mmHg.

Don’t forget omega 3 fatty acids. Studies show that consuming fish for one meal everyday decreases diastolic blood pressure 3.0 mmHg. Fish oil supplements are also and option. If you are confused about the benefits of omega 3 fatty acids, how they reduce heart disease risk and blood pressure, foods that contain omega 3 fatty acids, how to increase your omega 3 intake, and how to choose the best supplement, I recommend the e-course How to Use Omega 3’s to Lower Blood Pressure. You are taken step by step through setting up a diet high in omega 3 fatty acids to promote heart health.

With any supplement or nutrient – don’t go overboard! More is not necessarily better.

All the best,

Lisa Nelson, RD
Diet to Lower High Blood Pressure Naturally

Today is World Heart Day, so I want to give nine steps that will lead to high blood pressure control and ultimately heart health!If you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure.

Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for medications.

Here are 9 steps that will start you towards blood pressure control.

1. Put out the cigarette.

There is a significant blood pressure rise with every cigarette you smoke.

2. Pour out the liquor.

More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.

3. Get off the couch.

Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity 5 or more days each week. Get moving!

4. Chill out.

Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk – whatever works for you.

5. Do NOT chew the fat.

Reduce saturated fat intake (i.e. trim visible fat off meat, switch to low fat milk). Replace saturated fats (such as shortening, butter, and ice cream) with unsaturated fats (such as canola oil, margarine, and low fat yogurt).

6. Use fatty acids.

Become omega 3 savvy and consume omega 3 fatty acids everyday (i.e. salmon, walnuts, canola oil, herring, and avocados).

7. Stop shaking the salt.

Taste your food before salting it! Read food labels to limit sodium intake to 2300 milligrams per day. Most Americans consume 6-18 grams daily. Pull out herbs and spices in place of the salt shaker.

8. Rake in the roughage.

Make whole grain products, fruits, and vegetables your friends. The more the merrier. A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily. A fruit serving generally provides 2-4 grams of fiber, whole grain pasta 5 grams, and you can find 100% whole wheat bread with 5 grams.

9. Know your minerals.

Three minerals play critical roles in blood pressure management – potassium, magnesium, and calcium.

Potassium

If you are treating high blood pressure with a diuretic, you are excreting potassium. Two of the best potassium sources are potatoes and bananas.

Magnesium

As you switch from refined grains to whole grains your magnesium intake will increase. Magnesium is lost when grains are refined (bran and germ removed). Also, diuretics have the same effect on magnesium as they do potassium.

Calcium

Get your 3 a day. You need 3 servings of low fat dairy everyday. High fat dairy does not have the same protective effect when combating high blood pressure. One dairy serving is equal to 8 oz. of milk, 8 oz. yogurt, 1-1/2 oz cheese, and 1/2 cup cottage cheese.

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