On January 31, 2011 the 2010 Dietary Guidelines for Americans was released. This is the 7th edition of the Dietary Guidelines for Americans, which are the federal governments evidence-based nutritional guidelines to promote health, reduced chronic disease risk, and decreased prevalence of overweight and obesity through improved nutrition and physical activity.
Here are three clear steps you can implement now to promote heart health today.
1. Calories in equal calories out.
Continue reading ‘2010 Dietary Guidelines to Implement’ »
A recent study found walnuts linked to improved cardiovascular health due to improved function of the endothelium (inner lining of blood vessels) in those with type II diabetes.
Not only was the walnut addition linked to improved endothelial function, but participants also experienced increased fasting serum glucose levels, reduced LDL cholesterol, and lower total cholesterol.
Back in 2004, the US Food and Drug Administration (FDA) approved a label claim for walnut packages:
“Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”
One thing to keep in mind when it comes to walnuts (and nuts in general) is calories! Nuts are not low in calories, so you must watch your portion size. Going overboard can lead to weight gain and counteract the heart health benefit of adding walnuts to your daily diet. A 1.5 ounce serving of walnuts provides ~278 calories. There are approximately 20 walnut halves in a 1.5 ounce serving.
Here are a few simple ways to add walnuts to your daily diet:
- Sprinkle chopped walnuts on oatmeal or breakfast cereal
- Mix walnuts with dried fruit for a nutritious snack
- Add toasted walnuts to a salad or pasta dish
Do you eat walnuts regularly?
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps