Heart Health

Heart Disease – Use the Mediterranean Diet to Lower Heart Disease

Photo by Mike from Pexels

I’m sure you’ve heard of the Mediterranean Diet and its’ link to heart health. The Mediterranean Diet emphasizes fruits, vegetables, whole grains, fish, and monounsaturated fats (olive oil).

Those that follow a Mediterranean Diet have a reduced risk of developing heart disease and dying from a heart attack. Even those that have survived a heart attack and lived to adopt the Mediterranean Diet significantly reduced their risk of a second heart attack and other complications.

In an interesting twist, while many westerns try to follow a Mediterranean diet to reduce heart disease, the native Mediterranean population has gradually adopted a more Western diet. The Mediterranean area has seen an income rise that’s resulted in extra dollars being spent on meat and saturated fat food sources, leading to the negative results those of us in the U.S. are all too familiar with. Over the past 4 decades the average calorie intake in the Mediterranean countries has increased ~30%. So, the once healthy Mediterranean people now face increasing weight epidemics – 75% of the population overweight or obese in Greece, with over half of the population in Italy, Spain, and Portugal following suit. These countries are now supporting the “Mediterranean Diet” as a part of their cultural heritage they can not let die.

Here’s a quick breakdown of the characteristics common to a Mediterranean Diet:

  • Consume high intake of fruits and vegetables
  • Select whole grains
  • Consume healthy fats (olive oil)
  • Eat nuts in moderation
  • Low red wine consumption
  • Limit eggs to less than 4 times per week
  • Consume little red meat
  • Eat fish regularly

Let’s get into more specifics.

Fruits, vegetables, and whole grains
A high intake of fruits, vegetables, and whole grains reduces LDL (the “bad”) cholesterol that leads to a build-up of arterial plaque. Grains in the Mediterranean region are whole grain with very little unhealthy trans fats. Breads in the Mediterranean region are typically eaten without butter or margarine.

Healthy Fats
When following a Mediterranean diet you need to choose fats wisely. Include monounsaturated fat and polyunsaturated fats. Sources of these healthy fats include olive oil, nuts, and fish. The Mediterranean diet approach does not include a high saturated fat intake or trans fatty acids, both of which contribute to heart disease.

Olive oil – provides monounsaturated fat, which helps reduce LDL cholesterol. To receive the highest level of antioxidant benefits, select “extra-virgin” and “virgin” olive oils, the least processed forms. When you see the term “light” on olive oil labels, it indicates a reduced olive flavor.

Nuts – high in fat and calories, but low in saturated fat and depending on the nut you select can be a good source of heart healthy omega 3 fatty acids (i.e. walnuts). Eat in moderation due to high calorie content and limit the heavily salted nuts or honey roasted.

Wine
Red wine can have a similar affect to aspirin in that it reduces blood clotting. Red wine also contains antioxidants. If you’ve been following my posts, you know that I am not a supporter of using alcohol to reduce heart disease risk. If you already drink wine, continuing to do so in moderation (less than 4 ounces of wine per day) may be beneficial. If you do not currently consume wine, I do not recommend you start. Too much wine will counteract your good intentions and lead to additional complications, such as increased blood pressure.

Omega 3’s and Fish
Increase your intake of heart-healthy omega 3 fatty acids, which are linked to reduced triglycerides, reduced arterial inflammation, lower blood pressure and high HDL (good) cholesterol. Include fish (I don’t mean battered and fried) as a regular part of your diet in place of the more typical red meats, use flaxseed in your diet, and consider an omega 3 supplement.

All the best,
Lisa Nelson RD

Best Weight Loss Plan – Team Member #2

Like I mentioned in the previous post, losing weight and maintaining the weight loss requires several different factors all working together. To increase your success you need a team of experts behind. We already covered consulting your physician as team member #1. Let’s move on to weight loss team member #2.

Nutritionist

There is so much information available on weight loss and what foods to eat it can be very overwhelming to figure out exactly what you should be doing to successfully lose weight.

A trustworthy source to help you sort through the information is a registered dietitian.

Be aware that anyone can call themselves a nutritionist, but a dietitian has received the education and training you’re looking for. There are several options for working with a dietitian. Health departments usually employee dietitians who may be available to work with you at lower fees. I’m available via online forums, such as the Mini Diet Makeover and Balance Program. Being able to offer a service via the web drastically saves on overhead costs (such as office space, utilities, etc.) that the cost of online services are much lower than office visits and still provide the same quality interaction and feedback. Also, some health insurance plans will reimburse the cost of your appointments with a dietitian, especially if you’re are referred by your physician.

A dietitian can assess your current dietary intake, nutrient needs, and assist you with establishing a realistic, practical plan towards meeting your nutrition and weight loss goals. The guidance you receive can range from daily meal plans to not regressing during the holiday’s to healthy cooking tips and much more.

Best Weight Loss Plan:

Weight Loss Team Member #1
Weight Loss Team Member #3

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently

Best Weight Loss Plan – Team Member #1

Successfully losing weight and maintaining the weight loss requires several different factors all working together. Get a team of experts behind you to successfully to achieve the long-term weight loss you desire and put together the best weight loss plan possible.

So, who do you need on your weight loss team?

1. Doctor – A step many skip!
2. Nutritionist – I’m happy to work with you:)
3. Personal Trainer – I’ll share a few options.
4. Support Group – If you’re a member of NewU, you’ve got this one covered.

Doctor

Before beginning any new exercise or health program, I recommend you consult your physician. Most people skip this step and jump right into the latest and greatest weight loss program they found. Now, granted if you’re young and in decent physical condition, receiving clearance from your physician may not be critical. However, if you are severely overweight, diagnosed with diabetes or have a family history of heart disease, it’s best to be evaluated by your physician before pushing your heart rate too high.

Be upfront with your physician about the reason for the appointment. Most likely you’re doctor will check your blood pressure, cholesterol levels, blood glucose, and maybe body fat as a way to evaluate your health and if there are any reasons you should not begin an exercise program. Don’t expect a detailed exercise routine and meal plan from your physician. For guidance on effective diet and fitness steps consult the appropriate expert.

Best Weight Loss Plan – Team Member #2

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently

Lower Blood Pressure – How Celery Can Be Used to Lower Blood Pressure

When you think of celery, you probably immediately think “diet” and snacking on carrots and celery instead of the food you really crave!

Well, celery does much more for your heart than simply trimming your waistline. A Chinese study found blood pressure to fall significantly in 14 out of 16 individuals with high blood pressure when they were given celery.

Exactly how celery works to lower blood pressure is not completely understood. Scientists have found celery to contain apigenin. Apigenin is a substance known to help lower high blood pressure. Celery also exhibits properties similar to diuretics and ACE inhibitors, both effective medications to lower blood pressure. Celery has been used to treat a variety of conditions – congestive heart failure, fluid retention, anxiety, insomnia, gout, and diabetes.

Mark Houston, a well-known cardiac physician, recommends eating either 4 celery stalks daily, 8 teaspoons of celery juice 3 times a day, 1000 mg celery seed extract twice a day, or ½ to 1 teaspoon of celery oil 3 times a day in tincture form. I say go with the celery stalks. The cost is low, calories minimal, taste good, and potential benefit great.

The risk of excess celery is almost non-existent, so this is a safe treatment option if you are struggling to lower high blood pressure. However, don’t counteract the benefits by slathering your celery in a high fat dip or dressing. If you need added flavor, opt for a low fat dressing or possibly peanut butter. Peanut butter provides a good source of heart healthy unsaturated fats and protein.

FYI – Non-animal sources of protein, such as beans and soy, promote lower blood pressure levels. Studies have found that individuals who consume 30% higher than average protein intake (such as 1.0 – 1.2 grams per kilogram of body weight) have reduced blood pressures. The average reduction was 3.0 mm Hg reduced systolic blood pressure and 2.5 mm Hg diastolic. So, added bonus to combine peanut butter with your daily celery intake!

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All the best,
Lisa Nelson RD

Firefighters Health – Alarming rates of overweight and obesity

A study published in the journal of Obesity examined the health and fitness of new recruits for Boston-area emergency services. The study included 370 firefighter, emergency medical technician, and paramedic recruits with an average age of 26 years-old between October 2004 and June 2007. Out of the 370 recruits, 1 out of 5 were of normal weight, ~44% were overweight, and 33% were obese. The weight of the young recruits is significantly higher than older veteran firefighters from the 1980’s and 1990’s.

All recruits must pass a physical fitness treadmill test, which 93% of the overweight recruits did pass; however 42% of the obese participants failed the standard fitness test. Evidence that it isn’t muscle mass causing BMI scores to be high, which is a common misconception in the emergency responder community. Significant findings due to the increasing death rate in emergency responders due to cardiovascular disease and musculoskeletal injuries. It’s critical for emergency responders to be fit since they are responding to life-and-death situations. Obesity can lead to sleep apnea, which in turn results in drowsy, less alert emergency personnel. Enforcing fitness guidelines and making BMI a vital sign during medical examinations is a step towards improving the health of our emergency service recruits and veterans.

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently

Food Cost – Should unhealthy foods be taxed?

How would you feel if the food cost of unhealthy foods increased?

For a study published in The Milbank Quarterly, researchers looked at price and energy/nutrient density of foods, food consumption, and price changes via tax or subsidy. It was found that raising the price of less healthy foods and lowering the price of healthy foods being linked to reduced body weight and decreased obesity. However, it should be noted that small price changes were not likely to result in substantial weight improvements.

So, would you be in favor of taxing less healthy food options and subsidizing healthy food costs to lower the price?

All the best,
Lisa Nelson RD
Heart Healthy Tips