Lower Blood PressureLower Blood Pressure with Flavonoids
Flavonoids, a type of antioxidant, can be very beneficial to heart health. Some flavonoids prevent atherosclerosis and promote the relaxation of arterial muscles, which allows arteries to dilate (widen) and blood flow to be easier. Other flavonoids reduce LDL oxidation and prevent platelets from sticking together. One study evaluated the affect of a plant rich in flavonoids on 120 men and women diagnosed with high blood pressure and high cholesterol. The study found significantly decreased systolic and diastolic blood pressure over a 6 month period linked to the plant flavonoids. Study participants also had reduced total cholesterol, LDL cholesterol, triglycerides, and increase HDL cholesterol. More studies are needed, but a there is a definite link between flavonoids and reduced blood pressure.
There are over 4,000 identified flavonoids, such as quercetin, xanthohumol, isoxanthohumol, and genistein, and their function varies.
Here are some flavonoids sources:
Citrus Fruits
Flavonoids found in citrus fruits affect capillary permeability and blood flow. The flavonoids also contribute to anti-allergy and anti-inflammatory benefits. Some of the flavonoids found in citrus fruit have been used to treat easy bruising, hemorrhoids, and varicose veins.
Tea
Flavonoids found in green tea are thought to reduce cancer and heart disease. White tea, the least processed tea, has the highest level of flavonoids. Health benefits linked to tea flavonoids include decreased LDL oxidation, decreased cholesterol, and decreased triglyceride levels.
Wine
Both red and white wine contain flavonoids, but red wine has higher levels since fermentation occurs in the presence of grape skins (the source of significant amounts of flavonoids). Many studies have linked moderate red wine intake with protection against heart disease.
Dark Chocolate
Flavonoids found in dark chocolate improve blood flow. Dark chocolate contains almost twice the level of antioxidants found in red wine and almost three times as much as green tea. However, many of the flavonoids that exist naturally in cacao is often removed during production of dark chocolate due to the bitter flavor.
One of the best ways to increase your intake of heart healthy flavonoids is to increase the amount of fruits and vegetables you eat everyday, as well as eating a wide variety of fruits and vegetables to include all the different flavonoids in your daily diet.
Here is a link to more information on Heart Health Tips for Flavonoids.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
Lower CholesterolCalorie Counter for Dummies – January Bonus!
THIS MONTH ONLY – When you sign up for a Mini Diet Makeover you’ll not only receive a personalized diet plan outlining the steps you must take to achieve your goals, but you’ll also receive a complimentary copy of The Calorie Counter for Dummies.
Calorie Counter for Dummies – January Bonus
Sign up for a Mini Diet Makeover before January 31st and you’ll receive a complimentary copy of the book Calorie Counter for Dummies!
This handy guide provides a fun and easy way to track your calories.
The Calorie Counter For Dummies is filled with vital information on the nutritional value of both homemade and restaurant foods.
It’s a compact guide you can keep in your briefcase, purse, or backpack for quick and easy reference so you make healthy choices both at home and on the go. Use this guide to take control of your health and make heart healthy choices to lose weight, lower cholesterol, and reduce blood pressure.
The Calorie Counter for Dummies is a great tool you’ll utilize as you implement the personalized diet plan you receive from a Mini Diet Makeover.
A Plan Specific to Your Needs
A Mini Diet Makeover is a personalized diet plan outlining the step-by-step changes you need to take for success. I personally evaluate your diet and lifestyle habits to provide a customized plan just for you. You can learn more and sign-up at https://www.lisanelsonrd.com/minidietmakeover.html
A Mini Diet Makeover includes:
Detailed assessment
Receive answers to how your age, stress, hormones, lifestyle habits, and food choices are affecting your heart health and weight.
Step by step diet makeover
See what you’re doing right and where you’re going wrong. You’ll be given small changes to break habits that are keeping you stuck.
Customized weight loss and health plan
Implement the plan immediately to achieve your heart health and weight loss goals.
Inexpensive, Expert Guidance
Access to a heart health and weight loss specialist at a great savings. No hidden fees or subscription dues.
Learn more and sign-up at https://www.lisanelsonrd.com/minidietmakeover.html
Here’s to a fitter and healthier 2010!
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
Lower CholesterolWould you like to ask Dr. Mark Houston, hypertension expert, a question?
Are you ready to get answers to your most pressing heart health questions from a nationally known blood pressure expert and director of The Hypertension Institute?
Well, I’ve got great news! Dr. Mark Houston has agreed to answer your questions and I will be interviewing him later this month. I want to ask the questions you want answers to. Post your question as a comment to this post.
Here’s a little background information on Dr. Houston. He’s been practicing medicine since 1974 when he graduated from Vanderbilt Medical School. He went on to complete his medical internship and residency in California. He returned to Vanderbilt University Medical School and from 1978-1990 performed many roles including Medical Director and Associate Professor of Medicine.
Dr. Houston is triple board certified by the American Board of Internal Medicine, the American Society of Hypertension, and the American Board of Anti-Aging Medicine. In addition to his medical background he also obtained a masters degree in clinical human nutrition in 2003. In 2008, Dr. Houston was selected by Consumer Research Council as one the TOP PHYSICIANS in the United States. Just this past November and May, 2009, Dr. Houston was selected by USA Today as one of the most Influential Physicians in the U.S. in both hypertension and hyperlipidemia.
Dr. Houston is a consulting reviewer for over 20 major medical journal in the U.S., he’s completed over 70 clinical research studies in hypertension, hyperlipidemia, and cardiovascular disease, and Dr. Houston has published over 150 medical articles in peer-reviewed journals. He speaks nationally and internationally on hypertension and has written three best-selling books – The Handbook of Antihypertensive Therapy, Vascular Biology for the Clinician, and What Your Doctor Does Not Tell You About Hypertension: The Revolutionary Nutrition and Lifestyle Program to Help Fight High Blood Pressure.
The list of Dr. Houston’s accomplishments goes on and on. I’ve covered just some of the highlights of his career above. With all of his research commitments, speaking engagements, etcetera; he still works with patients one-on-one in Nashville, Tennessee, and teaches Vanderbilt medical students, interns, and residents.
This is a great opportunity for you to get your questions answered. When submitting your question, keep in mind Dr. Houston areas of specialty – hypertension (high blood pressure), lipid disorders (cholesterol/blood fats), prevention and treatment of cardiovascular diseases, nutrition, clinical age management and general internal medicine.
Make the most of Dr. Houston’s generous offer to make time in his busy schedule to answer your questions.
Submit your question by posting as a comment below.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
Lower Blood PressureLower Blood Pressure – More Benefits Linked to the DASH Diet
I have shared in the past how the DASH Diet is one of the best tools you can use to lower and control high blood pressure. A new study found that the DASH Diet not only promotes improved blood pressure levels it also fights kidney stones.
Three large studies including over 240,000 men and women participants were evaluated and individuals whose diets most closely followed the DASH Diet plan had a 40-45% reduced likelihood of developing kidney stones compared to individuals following diets in direct contrast to the DASH Diet.
Researchers also took into account calcium intake. Calcium is involved in the formation of a common type of kidney stone – calcium oxalate kidney stones. Regardless of calcium intake those who followed the DASH Diet were less likely to develop kidney stones.
For individuals who have developed kidney stones or at risk of developing kidney stones a common dietary recommendation is to avoid foods high in oxalate, such as spinach and almonds. This more recent review of research indicates this may not be necessary. The DASH Diet strongly emphasizes a diet high in fruits and vegetables. Researchers point out that a diet high in fruits and vegetables increases urinary citrate production which inhibits the formation of kidney stones containing calcium.
To learn more about the DASH Diet – DASH Diet Plan.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
Lower CholesterolLower Cholesterol – Modified Atkins Diet May Lower Cholesterol
The Atkins diet has helped many individuals lose weight, but at the same time it’s been harmful to cholesterol levels. However, a researcher has modified the Atkins diet and replaced the animal protein with vegetable protein sources to compare the results.
The modified Atkins diet includes vegetables proteins from soy, gluten, nuts, vegetables, fruits, and cereals in combination with a low carbohydrate diet. This modified Atkins diet was evaluated on 25 participants for 4 weeks. This group was compared to a control group of 25 participants following a high carbohydrate, vegetarian diet for four weeks. The modified Atkins diet provided 26% of calories from carbohydrates, 31% from protein, and 43% from fat, while the control group received 58% of calories from carbohydrates, 16% from protein, and 26% from fat. After the four week period, weight loss between the two groups was similar at 8.8 pounds. However, reduction on LDL cholesterol was greatest in the modified Atkins diet group, dropping 20.4% versus 12.3% for the control group. A larger improvement in total cholesterol to HDL cholesterol was seen in the modified Atkins diet group, along with improved levels of apolipoproteins and blood pressure.
More research is needed to solidify the benefits of a low carbohydrate, vegetarian diet, but the combination may be promising for both weight loss and heart health.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.hearthealthmadeeasy.com
Lower CholesterolHeart Healthy Tips – Berries and Your Heart Health
In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
Researchers in 2008 studied 72 volunteers over an eight week period. The volunteers were divided into a berry group and control group. The berry group was fed 100 grams of whole bilberries, 50 grams of lingonberry-rich nectar, and 100 grams of blackcurrants, strawberries, or raspberry-chokeberry juice every other day. The control group received non-berry “fruit placebos”, such as sugar water and marmalade. After 8 weeks, the berry group had an increase in HDL cholesterol of 5.2%, decreased blood pressure, and improvement platelet function.
Berries are a great source of antioxidants, which prevent cell damage by eliminating free radicals. One visible piece of evidence indicating the powerful antioxidants within berries is their color. Berries are rich in phenolic compounds called anthocyanins, which give berries the deep red and blue colors.
A word of caution! There has been a recent media frenzy over certain berries as “superfoods”. There is currently no scientific proof higher antioxidant levels of certain berries corresponds to improved health benefits that justify the inflated price tags. Some studies on antioxidants have given disappointing and unexpected results. But regardless, even if berries are not a “miracle cure”, they are rich in fiber, vitamin C, manganese, folate, and potassium and an important part of a heart healthy diet.
All the best,
Lisa Nelson RD
Juice Plus Vineyard Blend
http://www.hearthealthmadeeasy.com