Lower LDL Cholesterol Diet – Step 3
All right, in steps 1 and 2 we covered saturated fat to lower LDL cholesterol and increasing soluble fiber to lower LDL cholesterol. Now, let’s cover plant sterols.
Here is the third of four options for lower LDL cholesterol diet:
Plant Sterols
Eat plant sterols everyday. Eating 2 grams of plant sterols each day will on average reduce your LDL cholesterol 10%.
Plant sterols occur naturally in foods at low levels, so some foods have been fortified. Here is the amount of plant sterols in some foods:
Avocados, 1 small 0.13 grams
Corn Oil, 1 tablespoon 0.13 grams
Sunflower Seeds, 1/4 cup 0.19 grams
Oat Bar with plant sterols, 1 bar 0.4 grams
Orange Juice with plant sterols 1.0 gram
Vegetable oil spread with plant sterols, 1 tablespoon 1.0 gram
Benecol is also an option to boost plant sterol intake.
Lower LDL Cholesterol Diet – Step 4
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Lower LDL Cholesterol Diet – Step 2
As we covered in Lower LDL Cholesterol Diet – Step 1, LDL (bad) cholesterol levels should be less than 130 mg/dl and ideally less than 100 mg/dl.
Here is the second of four options for lower LDL cholesterol diet:
Soluble Fiber
Increase dietary fiber, especially soluble fiber. Eat 25-35 grams of fiber daily and of this at least 15 grams should be soluble fiber. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.
Sources of soluble fiber include:
Oat and oat bran
Legumes (dried beans and peas)
Nuts
Barley, rye
Flaxseed
Fruits (i.e. oranges, apples, prunes, plums, berries)
Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
Psyllium husk
Learn more here about a high fiber diet plan to lower cholesterol here.
Lower LDL Cholesterol Diet – Step 3
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Lower Blood Pressure – What Does Chicken Soup Have to Do with Blood Pressure?
I read some interesting research lately that I want to share related to chicken and blood pressure.
We know that blood pressure is a significant risk fact for heart disease and stroke. It’s estimated that around 1 billion people worldwide live with high blood pressure. Being able to control high blood pressure through food selection is very important.
The collagen in chicken is being researched for use as a blood pressure medication, with actions similar to ACE inhibitors (i.e. lisinopril). Japanese studies have found 4 proteins in the chicken that contain collagen with actions similar to the blood pressure medication when tested in rats.
Chicken legs and feet contain more collagen that chicken breast meat. FYI – The legs and feet are the yellow part of a chicken leg with a nail on the end. A “chicken collagen hydrolysate” was prepared in the study and fed to rats and the effects on blood pressure where examined. The rats showed a drop in blood pressure 4 hours after receiving the mixture orally, with the lowest blood pressure reading after 8 hours. Long term studies showed improved blood pressure after one week of treatment, with a significant reduction after 2 weeks.
The study states that the “chicken collagen hydrolysate” mixture used in the study is composed of foods that can be easily added to a typical daily diet. For individuals with high blood pressure, increasing intake of these foods will promote a normal blood pressure. What I want to know – who is going to eat a chicken leg/foot? How do the researchers think this will become a normal part of the diet? My question wasn’t answered in the study results. I’m thinking it’ll be made into a food additive that will allow certain foods to be marketed as “functional” for blood pressure reduction, but we’ll have to wait and see.
The title of this post was only used to catch your attention. I’m not recommending you eat more chicken soup to lower your blood pressure. Way too much sodium added to soup for it to be beneficial!
Be sure to visit http://www.lisanelsonrd.com to sign up for The Heart of Health ezine.
All the best,
Lisa Nelson RD
Lower LDL Cholesterol Diet – Step 1
LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation.
LDL cholesterol is commonly referred to as the “bad” cholesterol because it’s deposited along artery walls and if it becomes oxidized it will form a plaque eventually leading to blockage of your arteries. For this reason, physicians like to see low LDL levels. The American Heart Association recommends LDL cholesterol be below 130 mg/dl and ideally less than 100 mg/dl.
Here is the first of four options for lower LDL cholesterol diet:
Unsaturated Fats
To lower LDL levels evaluate your diet for saturated and trans fats. You want to replace saturated and trans fats with heart healthy unsaturated fats, such as omega 3 fatty acids.
Saturated fat intake should be limited to less than 7% of your total daily calories.
Sources include meat, milk, cheese, ice cream, butter, lard, shortening, hydrogenated vegetable fat, palm oil, and coconut oil.
Lower LDL Cholesterol Diet – Step 2
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Age and Exercise – Are you too old to exercise?
A Swedish study followed 2,205 men for over 20 years looking at age and exercise. The study found death rates to be highest among men who were sedentary at the start of the study and lowest for the most active men. Interestingly, men who began an exercise program at age 50 had decreased the risk of death after 10 years of being active to the level of those who had always been active.
Let’s see if I can say that another way. . .if you have been sedentary all your life and begin a physical activity program “late”, you can still reap the benefits and decrease your risk of death to the same level as those who’ve always lived a physically active lifestyle. It’s never too late to start!
All the best,
Lisa Nelson RD
Heart Healthy Tips
Dietary Supplement Safety – Hidden Caffeine in Diet Supplements
Not too long ago I posted on weight loss supplements and the fraudulent (and potentially dangerous) claims being made. I came across more information I’d like to share with you.
The USDA (United States Department of Agriculture) analyzed over 50 dietary supplements and found approximately half contained the caffeine equivalent of 2 cups of coffee. Dietary supplements are not required to list caffeine content unless pure caffeine has been added to the product.
The caffeine content of the products analyzed ranged from zero to800 mg per dose. The highest level found provides more caffeine than 8 cups of coffee.
As always, choose wisely! A well-balanced diet along with physical activity is the surest and safest way to achieve long term weight loss.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
