Lower CholesterolHeart Health – Eat Walnuts for Healthier Blood Vessels
A recent study found walnuts linked to improved cardiovascular health due to improved function of the endothelium (inner lining of blood vessels) in those with type II diabetes.
Not only was the walnut addition linked to improved endothelial function, but participants also experienced increased fasting serum glucose levels, reduced LDL cholesterol, and lower total cholesterol.
Back in 2004, the US Food and Drug Administration (FDA) approved a label claim for walnut packages:
“Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”
One thing to keep in mind when it comes to walnuts (and nuts in general) is calories! Nuts are not low in calories, so you must watch your portion size. Going overboard can lead to weight gain and counteract the heart health benefit of adding walnuts to your daily diet. A 1.5 ounce serving of walnuts provides ~278 calories. There are approximately 20 walnut halves in a 1.5 ounce serving.
Here are a few simple ways to add walnuts to your daily diet:
- Sprinkle chopped walnuts on oatmeal or breakfast cereal
- Mix walnuts with dried fruit for a nutritious snack
- Add toasted walnuts to a salad or pasta dish
Do you eat walnuts regularly?
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com
Image courtesy of Aleksa D / FreeDigitalPhotos.net
Lower CholesterolFREE Teleclass – Get Your Questions Answered!
Are you ready to get answers to your top health, nutrition, and weight loss questions?
Join myself and dietitian Ursula Ridens for this free call.
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Your Questions Answered: What You Need to Know About Health, Nutrition, and Weight Loss!
This call will be focused on your questions, sorting out fact from fiction, and getting you the answers you need to move forward to optimal health! You’ll receive answers to your top questions and have the opportunity to ask for clarification on any issue that may still be confusing.
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- FILL-IN-THE-BLANK, insert your question here!
This interactive call will be completely centered around your needs, so come ready to participate! You’ll leave the call knowing what works and what doesn’t when it comes to achieving your health, nutrition, and weight loss goals!
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All the best,
Lisa Nelson RD
Heart HealthHow to Prepare Healthy Meals Quickly
I am not a fan of spending hours in the kitchen to prepare a meal. I like my meals to be quick and easy to prepare. Here are a few tips to get in and out of the kitchen quickly with a well-balanced nutritious (and good tasting!) meal.
There are 3 core principles you need to have in place to prepare meals efficiently:
Continue readingLower CholesterolLower Cholesterol – How Quickly Will a Cheeseburger Impact My Cholesterol Labs
A subscriber to The Heart of Health submitted the following question.
Question: “Hello ma’am, I need some information. My cholesterol level is finally down to a reasonable level, but do you know how sensitive are cholesterol readings? I ask because I’m worried if I eat a cheeseburger or a KFC meal that my cholesterol level will sky rocket back up to over 200.”
Answer: If you revert back to unhealthy fast food on a regular basis your cholesterol levels will elevate quickly.
However, if you follow a heart healthy diet and occasionally treat yourself to a cheeseburger or other high fat/high cholesterol meal your cholesterol levels for the long-term will not be negatively impacted.
That being said it is important to discuss the need to fast prior to lab work with your physician. If you have a high fat/high cholesterol meal within 12-24 hours prior to your cholesterol lab work, the results may be skewed due to your diet choices.
All the best,
Lisa Nelson, RD
Heart Health5 Tips to Prepare Healthy Meals Quickly
Do you need to get in and out of the kitchen fast? Here are 5 tips to speed up meal prep while still delivering a heart healthy meal:
- Purchase vegetables, such as baby carrots and salad greens, pre-washed and ready-to-eat.
- Select fruit packaged and pre-sliced.
- Use the microwave to cook vegetables quickly.
- Find recipes that require minimal cleaning and preparation of ingredients.
- Choose meats at the store with low levels of visible marbling (white, fatty streaks) to decrease time spent removing the fat.
If you have a good tip, feel free to share below!
All the best,
Lisa Nelson, RD
Heart Health4 Benefits of a High Fiber Diet
Current recommendations are to consume 25-35 grams of dietary fiber everyday. Here are 4 benefits you’ll receive from achieving the recommended intake.
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