Blog - Page 93 of 121 - Lower Cholesterol and Blood Pressure with Lisa Nelson RD

Lower CholesterolLipoprotein a – What are the dangers of an elevated lipoprotein a?

Published September 1, 2009

Elevated lipoprotein(a) can cause problems. If your vessel walls are damaged, the body produces more lipoprotein(a) to repair vessel walls. Too much lipoprotein(a) concentrates at damage locations along your artery walls, binds with two amino acids resulting in LDL cholesterol being dumped at the “site,” and oxidized LDL is deposited in the artery wall, which escalates the build-up of plaque. As the plaque forms, lipoprotein(a) encourages the formation of a blood clot on top of the plaque. All of this acts to narrow the blood vessel and impedes blood flow.

What you don’t know just might hurt you!

One reason for elevated lipoprotein(a) levels is atherosclerosis (hardening of the arteries) and constant arterial wall damage causing the body to produce excess lipoprotein(a) in an attempt to repair the damage. Another reason for high lipoprotein(a) levels is genetics. Even if you do not have signs of heart disease, meaning your blood pressure and cholesterol levels are normal, you may still have elevated lipoprotein(a) due to genetics.

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Posted in Lower Cholesterol | Tagged cholesterol, how to lower cholesterol, lipoprotein a

Heart HealthHeart Healthy Tips – 3 Ways to Promote Heart Health Immediately

Published August 31, 2009

Heart healthy tips can be quite simple!

1. Use olive oil to prepare your meals.

Olive oil contains 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.

Simple ways to use more olive oil:

Sauté your vegetables in olive oil.
Replace some of the fat in baked goods with olive oil.
Use an olive oil based salad dressing.
Flavor bread by dipping in olive oil.

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Posted in Heart Health | Tagged heart healthy tips, olive oil, red wine, trans fats

Lower CholesterolLipoprotein a – What is the function of lipoprotein a?

Published August 27, 2009

Lipoprotein(a) is formed when one LDL molecule is attached to a protein called apolipoprotein(a). (FYI: Lipo = fat; hence the name lipoprotein, fat with protein.) A healthy level of lipoprotein(a) is beneficial and will:

Repair damaged cells
Restore structure of blood vessel walls
Enhance blood clotting
Prevent excessive blood loss due to damaged vessels
Promote cell regeneration

Lipoprotein(a) at healthy levels acts as an “artery patch.”

Basically, lipoprotein(a) at healthy levels acts as an “artery patch”.

All the best,
Lisa Nelson, RD

Posted in Lower Cholesterol | Tagged cholesterol, how to lower cholesterol, lipoprotein a

Lower CholesterolCholesterol Lipoprotein a – Do you know your levels?

Published August 25, 2009

Lipoprotein(a) is a type of cholesterol we all have; however, it’s not a cholesterol routinely monitored by physicians. Typically you receive a standard lipid panel which gives you the following labs:

Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides (and sometimes VLDL Cholesterol)

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Posted in Lower Cholesterol | Tagged cholesterol, how to lower cholesterol, lipoprotein a, what is lipoprotein a

Heart HealthHeart Disease – Is flax oil or fish oil better to reduce heart disease?

Published August 24, 2009

A recent study published this past September compared the benefits of flax oil versus fish oil in raising blood levels of heart healthy omega 3’s. Adequate omega 3 intake is linked to lower blood pressure, lower triglycerides, increased HDL cholesterol, and reduced arterial inflammation.

Flax oil contains the omega 3 fatty acid ALA (alpha-linolenic acid), while fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The benefits of ALA continue to be studied, but EPA and DHA have been positively linked to heart benefits.

The body can convert ALA to EPA and DHA, but it’s been well known that this conversion process is not efficient. According to a recent study published in Nutrition Reviews, 8-20% of ALA is converted into EPA. From this, only 0.5-9% is converted to DHA.

To test the benefits of ALA supplements (flax oil) in amounts commonly consumed, the study followed 62 firefighters. The participants were divided into 6 groups and monitored for 12 weeks. Here are the six groups:

1.2 grams of flax oil per day
2.4 grams of flax oil per day
3.4 grams of flax oil per day
0.6 grams of fish oil per day
1.2 grams of fish oil per day
Sunflower placebo

Results showed an increase of EPA and DHA in the blood for those taking both levels of fish oil supplements. The EPA levels in red blood cells almost doubled by the studies end.

Now, the flax oil supplements did not have the same result. Those receiving 1.2 grams of flax oil daily did not show a significant rise in EPA and DHA, only ALA. The 2.4 g and 3.6 g flax oil supplements increased ALA, EPA, and DHA levels. EPA was increased 30% with a 2.4 g supplement and 40% with 3.6 g of flax oil daily. However, there was no corresponding increase in DHA. This confirmed the original belief that conversion of ALA into DHA is minimal.

The results of this study support my recommendations related to omega 3 supplements. First, consume a diet rich in omega 3 fatty acids (i.e. fish, nuts, flaxseed). Second, select a fish oil supplement high in EPA and DHA. Choose a supplement with 850 mg of DHA and EPA per gram of fish oil. Third, if you do not tolerate fish oil, select a flax oil supplement providing at least 1 gram of omega 3 fatty acids daily.

Sign up for The Heart of Health ezine to receive regular heart health and weight loss tips from dietitian Lisa Nelson. Subscribers receive the free course “8 Simple Steps to Lower Cholesterol”.

All the best,
Lisa Nelson RD

Posted in Heart Health | Tagged fish, flax, hdl cholesterol, Heart Disease, lower blood pressure, oil, omega 3, Triglycerides

Lose WeightBest Weight Loss Plan – Team Member #4

Published August 20, 2009

If you’ve been following along, here is the fourth and final member to put together your best weight loss plan and complete your team. We’ve already covered:

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

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Posted in Lose Weight | Tagged best weight loss plan, support group, team, weight loss, weight loss support group