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
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 readingFlaxseed is a great diet addition if you are looking to reduce your risk for heart disease. Flaxseed is a rich source of omega 3 fatty acids, fiber, and phytochemical lignans.
Flax is an option for individuals that dislike fish, but want to boost their intake of omega 3 fatty acids which are known to decrease heart disease risk by lowering cholesterol and blood pressure. Also, the fiber content makes meals “heavier” so you feel full longer, decreasing your likelihood to overeat. The fiber also promotes a lower LDL cholesterol level. Flaxseed lignans have been linked to cancer protection.
Aim for adding 1 teaspoon of flax oil to your diet each day or 1 tablespoon of milled flax. Adding flax to your diet is very simple. Here are a few options:
1. Flaxseed must be ground in order for your body to utilize the omega 3 fatty acids within, so buy your flaxseed ground and add to cereal, yogurt, salads, baked goods, and hot dishes. You are able to grind whole flaxseed with a coffee grinder or blender. Be sure to keep ground flaxseed refrigerated!
2. Flax oil can be used as part of a salad dressing or in recipes that call for oil. Flax oil contains the beneficial omega 3’s, but no fiber.
3. Use flaxseed as a recipe substitute for fat and eggs. Substitute 3 tablespoons ground flax for 1 tablespoon butter, shortening, or vegetable oil. To use flax in place of eggs, mix 1 tablespoon ground flax with 3 tablespoons water and let mixture set until gel like (1-2 minutes). Use mixture in place of 1 egg.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
A few days ago, I shared a little information on the nutrient L-carnitine. I want to give you a few more details related to this nutrient.
Let’s review the function of L-carnitine. In order for the heart to pump blood it needs fuel. This fuel is produced in the mitochondria of your cells. The hearts preferred energy source is fatty acids. Coenzyme Q10 is needed for the production of ATP (fuel) within the mitochondria. L-carnitine is needed for the transport of fatty acids to the mitochondria. Most people with heart disease are deficient of coenzyme Q10 and benefit from supplementation. Some individuals with heart disease are also deficient in L-carnitine and will only see improvements if Coenzyme Q10 and L-carnitine are supplemented together.
Even though your body can produce L-carnitine deficiencies do occur. A deficiency can be caused by aging, vegetarian diets, diet deficient in iron, diets low in the vitamins B6, niacin, and vitamin C, liver disease, kidney disease, and certain medications (such as anti-convulsant drugs). As I mentioned above, a damaged heart also promotes an L-carnitine deficiency.
Combined supplementation of L-Carnitine and coenzyme Q10 have improved many cardiovascular situations:
1. Angina
2. Congestive Heart Failure
3. Renal insufficiency
4. Arrhythmia
5. Hyperlipidemia (high cholesterol, high LDL cholesterol, high triglycerides)
6. Leg Cramps
Some sources of L-carnitine include mutton, lamb, beef (red meat), and pork.
There are two forms of L-carnitine available at health food stores – fumarate and tartrate. So far, L-carnitine tartrate has been found to be more efficient for individuals with heart disease. New forms of L-carnitine are being researched and may become available, also.
While there are no known side effects from supplementing L-carnitine, always consult your physician regarding any and all supplements you currently take and/or would like to supplement.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
This is probably a supplement you’ve never heard of, but when supplemented along with coenzyme Q10 substantial benefits have been seen in individuals with heart disease.
L-carnitine is a compound produced by the liver and kidneys from the biosynthesis of the amino acids lysine and methionine. To form L-carnitine you also need adequate levels of vitamin C, B6, niacin, and iron.
Let me explain how L-carnitine works. The powerhouse of your cells is the mitochondria and produces the energy your heart needs to function. L-carnitine is responsible for transporting fatty acids to the mitochondria for energy production. The heart typically gets 60% of its energy from fat sources. If this process is slowed due to a lack of L-carnitine heart function is affected, especially compounding problems for individuals with heart disease. Those with moderate to severe atherosclerosis (hardening of the arteries due to inflammation and cholesterol deposits) and congestive heart failure are most affected by a deficiency of L-carnitine. Too make matters worse, damaged heart tissue has a hard time “holding on” to L-carnitine resulting in a deficiency.
If you remember back to the information I shared on Coenzyme Q10, Coenzyme Q10 directly affects energy production in the mitochondria. When Coenzyme Q10 levels are low, cells are unable to produce energy, meaning the heart lacks the fuel it needs to pump blood.
About 85% of individuals with heart disease respond positively to coenzyme Q10 supplementation and significant improvements to their heart health. However, ~10-15% do not see any improvements from the addition of coenzyme Q10. Researchers have learned the “missing link” for these individuals is L-carnitine. The combination of L-carnitine with Coenzyme Q10 is needed for some individuals to experience the additional energy boost and improved heart function.
Signs of improvements many individuals see from a combination of L-carnitine and Coenzyme Q10 include better color, easier breathing, and less difficulty with exertion activities.
All the best,
Lisa Nelson RD
Heart Healthy Tips
A new Norwegian study – Diet and Omega 3 Fatty Acid Intervention – found individuals who increased their intake of fruits and berries decreased carotid artery thickening (atherosclerosis – hardening of the arteries), which leads to increased risk of heart disease.
The study followed over 560 men with an average age of 70 years-old for three years. Throughout the three years carotid artery thickness was measured and food intake was assessed via food-frequency questionnaires. Participants who increased vitamin C rich foods, such as fruit and berries, along with a Mediterranean diet plan had reduced arterial thickening. The more vitamin C the less the thickening.
The study concluded that even the elderly can make diet changes and see positive health benefits. We’ve known that fruits are an essential part of a heart healthy diet plan and this diet re-emphasizes that point.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight