Use Plant Sterols for Heart Health
One way to improve heart health and lower LDL (bad) cholesterol is to include plant sterols as part of your everyday diet. Plant sterols, also called phytosterols, actively remove cholesterol from the body by blocking cholesterol absorption in the intestine.
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 (such as margarines, mayonnaise, and dairy based drinks) have been fortified. Here are some options you can use to increase your plant sterol intake and promote a healthy heart!
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
Fruit & yogurt flavored minidrink with plant sterols, 3 oz. bottle 2.0 grams
If you like this health tip, subscribe to The Heart of Health to receive bi-weekly heart health and weight loss tips from dietitian Lisa Nelson.
Image courtesy of rakratchada torsap / FreeDigitalPhotos.net
Do I need to take omega 3 and omega 6 together?
A reader from The Heart of Health, Jessica, sent in a question about omega 3 and 6 fatty acids. If you are struggling with weight loss, you should visit Jessica’s blog allabouthabits.com, for some weight loss motivation. She openly shares her weight loss struggles.
The question:
About omega 3’s and 6’s, I heard that they should be taken together, and not just having one omega 3 or omega 6 alone. It has something to do with digestion and breakdown process. Is that right?
The answer:
There are two types of fatty acids – essential and non-essential. The body can synthesize non-essential fatty acids, while the only way we get essential fatty acids is from what we eat. Omega 3 and Omega 6 are both essential fatty acids – we must get them from foods and/or supplements.
Omega 3 – ALA, EPA, and DHA are all acronyms that represent omega 3 fatty acids. If we consume ALA, our body will convert it to EPA and DHA.
Omega 6 – Omega 6 is also known as linoleic acid. Linoleic acid is converted to GLA, another omega 6 fatty acid, in the body. GLA and EPA (an omega 3 fatty acid) work together to promote bone and heart health.
So, yes, omega 3 and omega 6 work together and both are needed for bodily functions.
But, omega 6 does not require supplementation. The typical American diet is very high is omega 6 fatty acids. A main source of omega 6 fatty acids is corn oil, which is very prevalent in our society. Other sources include sunflower oil, safflower oil, soybean oil, sunflower seeds, pine nuts, pistachio nuts, and pumpkin seeds.
The ideal ratio between omega 6 and omega 3 fatty acids should be 1:1 or 4:1. A typical diet in the U.S. is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues.
Certain conditions can interfere with the conversion of linoleic acid to GLA, such as advanced age, excess alcohol consumption, viral infections, and various other factors. In these situations a GLA deficiency would be present and supplementing the GLA omega 6 fatty acid would be beneficial. However, this is not the case for the majority.
To reduce heart disease risk you want to increase the amount of omega 3 fatty acids in your diet and decrease omega 6’s. Omega 3 is a common deficiency in the U.S.
Omega 3 and omega 6 are both essential fatty acids and work together to promote health. However, if you follow a typical U.S. diet, you want to increase your omega 3 intake and decrease your omega 6 intake. Therefore, supplementing omega 3 AND omega 6 is not beneficial.
I hope my answer has not confused you more! I will be publishing at least two more articles this summer related to fatty acids.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
The Heart of Health ezine launch!
Hi everyone,
I have decided to take this blog in a new direction. I am launching an ezine – The Heart of Health – this coming Saturday (May 3rd). This ezine will include a note from myself, weight loss and heart health information, and eNutritionServices program highlights.
Exclusive to subscribers is the free report “Stop Wasting Money – Take Control of Your Health” Learn to make your goals a reality! If you would like to subscribe, go to https://www.lisanelsonrd.com/hearthealth.html and subscribe to The Heart of Health.
I will be using this blog as an extension of my ezine, where I can provide additional information and photos.
All the best,
Lisa Nelson, RD, LN
Questions. . . .
What is one thing you would like to learn about nutrition? Do you have a question related to heart health, weight loss, or some other nutrition related issue? Submit your question for possible answer in this blog or The Heart of Health ezine.
Easter is just around the corner. I hope you all have a great holiday!
Lisa Nelson, RD, LN
Flaxseed – Whole Seed vs. Ground
Let’s start with what you should know about flaxseed to make sure you are getting the most from this supplement.
Flaxseed is a good source of omega-3 fatty acids. Omega-3 fatty acids have been linked to decreased risk of developing heart disease. Most American’s consume a diet high in omega 6 fatty acids (corn oil, beef, and chicken). The goal is not to switch completely to omega 3’s only, but to improve the ratio by increasing your intake of omega-3 fatty acids. One option to do so is by adding flaxseeds to your diet.
You can buy flaxseed two different ways – whole seed or ground. In order for the body to utilize the omega-3 fatty acids, flaxseed must be ground. If the flaxseed is not ground it passes straight through the body without being absorbed. Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but if you grind your flaxseed you will have the added benefit of increasing your omega-3 fatty acid intake. Using a coffee grinder is a simple way to grind your flaxseeds. Another option is to purchase flaxseed already ground. Flaxseed has a tendency to go rancid, for this reason keep ground seeds refrigerated. You can increase your intake by adding flaxseed to foods during preparation, such as spaghetti sauce, meatloaf, chili, hot cereal, muffins, pancakes, and yogurt.
