Blog - Page 96 of 121 - Lower Cholesterol and Blood Pressure with Lisa Nelson RD

Lower CholesterolLower LDL Cholesterol Diet – Step 4

Published July 21, 2009

Let’s do a quick review. Step 1 of a diet to lower LDL cholesterol is to reduce saturated fat intake, step 2 increase soluble fiber, and step 3 increase plant sterol intake. The fourth step does not involve diet, but is an important part of maintaining a low LDL cholesterol level.

Here is the fourth of four options for lowering LDL cholesterol:

Physical Activity
Inactivity can cause higher cholesterol levels. Increase physical activity to increase HDL, lower LDL, and lower triglyceride levels. Check with your physician before starting an exercise program if you’re not currently active.

Lower LDL Cholesterol Diet – Step 1
Lower LDL Cholesterol Diet – Step 2
Lower LDL Cholesterol Diet – Step 3

Receive a step by step plan to promote heart health 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 – https://www.lisanelsonrd.com/minidietmakeover.html

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

Posted in Heart Health, Lower Cholesterol | Tagged activity, diet, ldl cholesterol, lower cholesterol, lower ldl cholesterol, lower ldl cholesterol diet, plant sterols, saturated fat, soluble fiber

Heart HealthCoenzyme Q10 Deficiency – How much coenzyme Q10 is needed to see benefits?

Published July 20, 2009

Here’s another question and answer from my February interview with Dr. Cynthia Shelby-Lane regarding the need for coenzyme Q10 to prevent heart disease.

Lisa Nelson, RD: How much coenzyme Q10, if any, should individuals with heart disease supplement to see benefits?

Dr. Shelby-Lane: CoenzymeQ10-H2, also known as ubiquinol, is the reduced form of coenzymeQ10 (CoQ10) that is over five times more bioavailable than ordinary (standard) CoQ10. CoQ10 plays a vital role in the mitochondria, which are responsible for over 90% of the body’s energy production. Mitochondria can truly be described as the cell’s “blast furnaces,” and CoQ10 plays a critical role in the utilization of oxygen inside these mitochondria. CoQ10 also acts as an antioxidant to protect the mitochondria against the massive free radical production that occurs during the cell’s energy-producing respiratory cycle.

What is ubiquinol?

The active, already-reduced form of coenzyme Q10 that the body can use directly, without converting it first. It’s more readily absorbed than standard CoQ10.

CoQ10 is produced naturally in all cells, but there is an age-related decline in CoQ10 production that has been linked to a wide variety of disorders in humans. Heart cells were the first cells discovered that suffered major declines in CoQ10 with age, but we now know that CoQ10 levels decline with age in almost all cells. It is vital for our health to supply dietary CoQ10 to offset the inevitable age-related decline in CoQ10 levels that occurs throughout the human body.

Continue reading →

Posted in Heart Health | Tagged coenzyme q10, coenzyme q10 deficiency, Heart Disease, shelby-lane

Lower CholesterolLower LDL Cholesterol Diet – Step 3

Published July 16, 2009

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

Posted in Heart Health, Lower Cholesterol | Tagged cholesterol, diet, ldl cholesterol, lower ldl cholesterol diet, plant sterols, step

Lower CholesterolLower LDL Cholesterol Diet – Step 2

Published July 14, 2009

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

Posted in Heart Health, Lower Cholesterol | Tagged diet, fiber, ldl cholesterol, lower cholesterol, lower ldl, lower ldl cholesterol diet, soluble fiber, step

Heart HealthLower Blood Pressure – What Does Chicken Soup Have to Do with Blood Pressure?

Published July 13, 2009

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 https://www.lisanelsonrd.com to sign up for The Heart of Health ezine.

All the best,
Lisa Nelson RD

Posted in Heart Health | Tagged blood pressure, chicken, lower blood pressure, sodium

Lower CholesterolLower LDL Cholesterol Diet – Step 1

Published July 9, 2009

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

Posted in Heart Health, Lower Cholesterol | Tagged cholesterol, LDL, ldl cholesterol, lower ldl cholesterol, lower ldl cholesterol diet, saturated fat, sources