Guest post provided by Rebecca S. Reeves, DrPH, RD, FADA

2013 is shaping up to be a year of prevention, which should have you thinking about how well you are treating your own heart. If you are trying to maintain healthy cholesterol levels, or your doctor has said that you need to lower your cholesterol, you are probably trying to keep a close eye on your diet.

This does not mean that you must avoid all your favorite foods. What it might take is substituting different ingredients in a recipe or stir-frying a food rather than deep fat frying it.

Learning the difference in the types of fat that we eat and where these fats are found in our food is also important to controlling the cholesterol levels in our blood. Taking precautions today could prevent a heart condition tomorrow.

Here are some of the most common myths and facts that you should know.
Continue reading ‘Common myths about cholesterol, foods and fats’ »

It seems like we a constantly on the go, which makes quick and easy snacks a regular part of our daily routine. This is why bars are so popular; however, I don’t want you to assume a granola bar is automatically a heart healthy choice. Let’s cover what you need to look at when selecting a bar in a little more detail.

Carbohydrates

The high carb bars were originally intended for endurance athletes that require high energy food (i.e. high calorie food) to support there high levels of activity. This is not what you need to make it through everyday activities. Look for a bar that provides 40% or less of it’s calories from carbohydrates.

Protein

Find a bar that providers between 15 to 20 grams of protein per bar. Soy is frequently used as a protein source in bars. Due to the potential negative side effects of a diet high in soy, I encourage you to look for a bar that does not include soy. Instead, look for bars that utilize whey as the primary protein source.
Continue reading ‘How to Select a Bar that is Heart Healthy’ »

With high blood pressure it’s important you follow a diet low in sodium and low in fat (particularly saturated and trans fat).

Here are 7 foods to avoid:

1. Pickles

Pickles are low calorie, which is great. However, they are loaded with sodium. One medium pickle (~5 inches long) can have around 570 mg of sodium. That’s over 1/3 of your sodium limit (1500 mg) for the day.

2. Canned Chicken Noodle Soup

I know, the thought of chicken noodle soup sounds warm and comforting . . . but beware! A one cup serving can contain up to 880 mg.

3. Sauerkraut

It’s a low calorie and a great way to add vegetables to a bratwurst, right? Nope. A half cup may only have ~13 calories, but it also provides you over 460 mg of sodium.

4. Fast Food French Fries

Yes, many fast food chains are now frying their fries up in trans fat free oil (but not all!); French fries still provide a large dose of fat and sodium. A medium serving of fries provides ~19 grams of fat and 270 mg of sodium.

5. Bacon

I don’t really count this as a meat. It’s mostly fat with three slices carrying 4.5 grams of fat and ~270 mg of sodium. Opt for lower sodium varieties and try turkey bacon instead of pork. Even with these switches bacon should remain a “special treat” not an everyday indulgence.

6. Whole Milk

Dairy is a great source of calcium, but high fat dairy sources provide more fat than you need. A one cup serving of whole milk provides 8 grams of fat, 5 of which are saturated.

7. Frozen pot pies

A single pot pie equals a serving of ~1300-1400 mg of sodium PLUS ~35 g of fat. The fat includes trans fat which you want to eliminate from your diet completely and an unhealthy dose of saturated fat. Clear out your freezer.

Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.

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

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

This seems to be an area of confusion for many people. Some swear by butter only and others opt for margarine. Who is right? It is time to clear up the confusion.

First of all, both are fats. Therefore, the number of calories in 1 tsp of butter is equal to the number of calories in 1 tsp of margarine. The difference is the type of fat they each contain.

Butter consists of saturated fat. Saturated fat is found mainly in animal sources. Sources of saturated fat include meat, milk, cheese, ice cream, shortening, lard, coconut oil, and palm oil. The more saturated fat a product contains the more solid it will be at room temperature. For example, a stick of butter has more saturated fat than tub butter. Saturated fat leads to increased cholesterol levels.

Margarine is made of partially hydrogenated vegetable oils. Vegetable oils are unsaturated. Unsaturated fats are better for our health than saturated. The key words to make note of are “partially hydrogenated”. To make oils solid, hydrogen is added resulting in a trans fatty acid byproduct. These trans fatty acids have given margarine a bad rap, because they are just as bad for our cholesterol levels as saturated fat. So what is the solution? Read labels when you are shopping. As of January 2006, all packaged food products must list the content of trans fats on the nutrition fact panel. Therefore, check the margarine food label to make sure trans fats equal zero. Some products have also added a label that states “no trans fat” or “trans fat free”.

Regardless of which you choose, margarine or butter, you still need to limit the amount you add to foods. One tablespoon of margarine or butter equals approximately 100 calories.

Bottom Line: Margarine is the better choice over butter for your health. Select margarine’s that have zero trans fats. Even better, opt for a “light” margarine with “no trans fats”.