The long running Health Professional Follow-Up Study has released new findings. The study found men who eat a high level of whole grains to be 19% less likely to develop high blood pressure compared to those eating the lowest levels of whole grains. The individuals with lower risks of developing high blood pressure consumed 52 grams of whole grains daily versus only 3 grams in the lower whole grain group.

Even though this study focused on men, similar results are being seen for women in the Women’s Health Study.

A few possible reasons increasing your intake of whole grains may prevent high blood pressure include better insulin sensitivity, lower blood sugar, decreased food intake to higher feelings of satiety (fullness).

Current whole grain recommendations are 85 grams per day.

How many grams of whole grains do you think you consume each? Do you have ideas for how you can increase your intake?

All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com

New research from the University of Scranton has identified a new benefit to eating a diet high in whole grains. They have found whole grain cereals and snacks to contain high levels of antioxidants, specifically polyphenols.

Whole grain cereals were identified to have the highest antioxidant levels with oat based cereals containing the high levels followed by corn and wheat.

As far as snacks, popcorn was rated high as it provided five times the level of antioxidants compared to all other snacks tested. More heavily processed snacks lost most of their antioxidant properties during production. Just remember, keep the butter and salt added to your popcorn minimal.

All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com

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.hearthealthmadeeasy.com

Your risk of heart failure is increased by a variety of factors, such as coronary artery disease, obesity, diabetes, insulin resistance, and hypertension. What you eat has a major impact on these risk factors.

A new study was recently released in the Journal of the American Dietetic Association that supports eating whole grains to reduce heart disease risk.

The 13 year study evaluated the association between seven different food categories (fruits/vegetables, whole grains, eggs, high-fat dairy, nuts, fish, and red meat) and heart failure risk in over 14,000 adults. During the study, 1,140 adults were hospitalized for heart failure. The study found that heart failure risk was significantly reduced in individuals with a high whole grain intake. Heart failure risk was significantly higher in individuals with increased intake of eggs and high-fat dairy.

A much smaller scale survey of 800 American adults shows promising changes. The first diet and exercise survey conducted by the American Dietetic Association was in 1991 and the most recent in 2002. The goal of the survey is to measure current attitudes and behaviors toward diet and health and identify behavior changes over time.

Findings of the 2008 survey show that consumption of whole grains, vegetables, and fruit has increased, while trans fat, beef, pork, and dairy consumption has decreased.

Increased in the past 5 years:

Whole grains – 56%
Vegetables – 50%
Fruits – 48%
Low-fat foods – 48%
Omega 3 fatty acids – 38%

Decreased in the past 5 years:

Trans fat – reduced 56%
Beef – reduced 41%
Port – reduced 33%
Dairy – reduced 23%
Low-sugar foods – reduced 20%

The survey divided participants into three groups based on diet and exercise habits. Here are the divisions:

I’m already doing it – 43% (5% increase from 2002)
I know I should – 38% (8% increase from 2002)
Don’t bother me – 19% (13% decrease from 2002)

So, overall it looks like American’s are wising up. However, what’s important is you. Where do you fall? Are you increasing your whole grain intake, eating more fruits/veggies, and cutting back on trans fats? Are you doing what you need to, in order to reduce heart failure risk?

If you would like one-on-one help, please sign up for The Heart of Health ezine to stay up-to-date on the latest programs from dietitian Lisa Nelson. You’ll also receive the free report “Stop Wasting Money – Take Control of Your Health”.

All the best,
Lisa Nelson RD

I received a good question from a Heart of Health reader related to my recent dietary fiber article.

Question:

How do you boost fiber intake if you have to watch your uric acid levels?

Answer:

Too much uric acid leads to problems with gout (inflammation/pain in your joints).

Fortunately, a diet that is “gout friendly” will also benefit your blood pressure and cholesterol levels, as well as weight loss efforts.

Here are 4 tips:

1. Avoid alcohol or limit intake
2. Drink plenty of water (stay hydrated!)
3. Maintain an ideal body weight – if you need to lose weight avoid fasting or quick weight loss schemes (Get a Mini Diet Makeover)
4. Avoid foods high in purines

Uric acid comes from the breakdown of purines. Purines make up human tissue and they are found in foods. Which is why limiting foods with high in purines content is beneficial.

Foods to limit/avoid – alcohol, anchovies, sardines in oil, herring, organ meat, legumes (dried beans, peas, mushrooms, spinach, asparagus, cauliflower, yeast, meat extracts, and gravies.

Foods that are beneficial to gout treatment include fresh berries, bananas, tomatoes, celery, cabbage, parsley, green-leafy vegetables, pineapple, red bell peppers, tangerines, oranges, potatoes, low fat dairy, whole grain breads and pastas, tuna, salmon, nuts, seeds, and tofu.

In my recent article – High Fiber Diet Plan to Lower Cholesterol and Lose Weight – I recommended legumes as a good high fiber source to increase. If uric acid levels are an issue for you, legumes is not the best source for increasing your fiber intake. Instead, rely on whole grain breads, cereals, and pastas, as well, as fruits and vegetables beneficial to gout treatment that I’ve listed above to get your daily dietary fiber.

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All the best,
Lisa Nelson, RD, LN