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:
A study from the National Cancer Institute found individuals consuming the most red and processed meats at greater risk of death from cancer and heart disease versus those eating lower levels.
The ten year study began in 1995 and evaluated the dietary intake of over 500,000 men and women between the ages of 50 and 71. The study divided types of meat into three categories – red meat, white meat, and processed meat.
Red meat was defined as beef, pork, ham, bacon, hamburger, hot dogs, liver, pork sausage, and steak. As well as meats found in foods like pizza, stews, and lasagna.
White meat was classified as fish, chicken, and turkey.
Processed meat included white or red meats that were cured, dried, or smoked, such as bacon, chicken sausage, lunch meats, and cold cuts.
Individuals eating red meat at the highest levels consumed ~4.5 ounces per day based on a 2,000 calorie/day diet. This is equal to approximately 2 pounds of beef or pork each week. Compare this to the group with the lowest intake of red meat at 5 ounces per week or ~ 0.5 ounce per day.
Those with the highest intake of processed meat consumed approximately 1.5 ounces per day versus the lowest intake group at 0.11 ounces per day.
Men eating red meat at the higher levels each day had a 31% greater risk of dying and women 50% greater risk of dying due to heart disease. The study found that 11% of all deaths in men and 16% of all deaths in women could’ve been prevented by consuming the lower levels of red meat. Looking at just heart disease, death due to heart disease could have been reduced 11% in men and 21% in women if red meat intake was reduced from the highest level to the lowest.
A high intake of processed was linked to a 16% increased risk of dying for men and 25% increased risk for women.
This doesn’t mean you need to switch to a vegetarian diet. Individuals eating white meat had a slightly lower risk of death.
Possible reasons for the increased risk of death linked to eating red meat and processed meat maybe due to the carcinogens formed during cooking, iron in red meat causing oxidative cell damage, and/or saturated fat in red meat increased cancer risk and elevated cholesterol levels.
Here are some tips for making wise meat selections.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Your risk of heart failure is increased by a variety of factors, such as coronary artery disease, obesity, diabetes, insulin resistance, and hypertension. What you eat has a major impact on these risk factors.
A new study was recently released in the Journal of the American Dietetic Association that supports eating whole grains to reduce heart disease risk.
The 13 year study evaluated the association between seven different food categories (fruits/vegetables, whole grains, eggs, high-fat dairy, nuts, fish, and red meat) and heart failure risk in over 14,000 adults. During the study, 1,140 adults were hospitalized for heart failure. The study found that heart failure risk was significantly reduced in individuals with a high whole grain intake. Heart failure risk was significantly higher in individuals with increased intake of eggs and high-fat dairy.
A much smaller scale survey of 800 American adults shows promising changes. The first diet and exercise survey conducted by the American Dietetic Association was in 1991 and the most recent in 2002. The goal of the survey is to measure current attitudes and behaviors toward diet and health and identify behavior changes over time.
Findings of the 2008 survey show that consumption of whole grains, vegetables, and fruit has increased, while trans fat, beef, pork, and dairy consumption has decreased.
Increased in the past 5 years:
Whole grains – 56%
Vegetables – 50%
Fruits – 48%
Low-fat foods – 48%
Omega 3 fatty acids – 38%
Decreased in the past 5 years:
Trans fat – reduced 56%
Beef – reduced 41%
Port – reduced 33%
Dairy – reduced 23%
Low-sugar foods – reduced 20%
The survey divided participants into three groups based on diet and exercise habits. Here are the divisions:
I’m already doing it – 43% (5% increase from 2002)
I know I should – 38% (8% increase from 2002)
Don’t bother me – 19% (13% decrease from 2002)
So, overall it looks like American’s are wising up. However, what’s important is you. Where do you fall? Are you increasing your whole grain intake, eating more fruits/veggies, and cutting back on trans fats? Are you doing what you need to, in order to reduce heart failure risk?
If you would like one-on-one help, please sign up for The Heart of Health ezine to stay up-to-date on the latest programs from dietitian Lisa Nelson. You’ll also receive the free report “Stop Wasting Money – Take Control of Your Health”.
All the best,
Lisa Nelson RD
Barley contains the same soluble fiber and beta-glucan as oats. Individuals who regularly consume barley have lower LDL cholesterol, triglycerides, and total cholesterol.
A review of studies found the beta glucan in barley linked to decreased total cholesterol of 13 mg/dl, decreased LDL cholesterol of 10 mg/dl, and a reduced triglyceride level of 12 mg/dl. The review found no relationship between barley intake and HDL cholesterol. Beta-glucan is a type soluble fiber.
There are two types of dietary fiber – soluble and insoluble. You want to include between 25-35 grams of dietary fiber in your diet everyday. Of this, soluble fiber should make up 15 grams. Soluble fiber promotes lower total cholesterol and LDL cholesterol levels.
Barley nutrition is unique in that it contains fiber throughout the entire grain kernel. For most grains, when the outer bran layer is removed you’ve also removed the fiber. This isn’t the case with barley. Pearled barley is the easiest form of barley to find. Even though the grain is processed to remove the hull, bran, and some of the inner layer, it still provides 3 grams of dietary fiber in a half cup serving. Other varieties of barley include scotch or pot barley, barley flakes, quick-cooking barley, and hulled or hull-less barley.
Including barley as a regular part of your diet is a nutritious and simple way to promote heart health, lower LDL cholesterol, and lower total cholesterol levels.
Be sure to sign up for the free course How to Lower Cholesterol in 8 Simple Steps.
All the best,
Lisa Nelson RD
Heart Healthy Tips
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
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