Mediterranean Diet to Reduce Heart Disease
I’m sure you’ve heard of the Mediterranean Diet and it’s link to heart health. The Mediterranean Diet emphasizes fruits, vegetables, whole grains, fish, and monounsaturated fats (olive oil).
Those that follow a Mediterranean Diet have a reduced there risk of developing heart disease and dying from a heart attack. Even those that have survived a heart attack and lived to adopt the Mediterranean Diet significantly reduced their risk of a second heart attack and other complications.
In an interesting twist, the native Mediterranean population has gradually adopted a more Western diet leading to negative results. The Mediterranean area has seen an income rise that’s resulted in extra dollars being spent on meat and saturated fat food sources. Over the past 4 decades the average calorie intake in the Mediterranean countries has increased ~30%. So, the once healthy Mediterranean countries are now seeing the weight epidemics the US is familiar with – 75% of the population overweight or obese in Greece, with over half of the population in Italy, Spain, and Portugal following suit. These countries are now supporting the “Mediterranean Diet” as a part of their cultural heritage they can not let die.
Here’s a quick breakdown of the characteristics common to a Mediterranean Diet:
- High intake of fruits and vegetables
- Select whole grains
- Consume healthy fats (canola and olive oil)
- Eat nuts in moderation
- Low red wine consumption
- Limit eggs to less than 4 times per week
- Consume little red meat
- Eat fish regularly
All the best,
Lisa Nelson, RD, LN
eNutritionServices
Be Heart Healthy – Switch to diet soda.
Do you drink a couple cans of regular soda each day? If so, make the switch to diet. Switching from 24 oz (two cans) of regular soda each day to diet soda will save you 280 calories/day and 78 grams of sugar! This change promotes weight loss (~1/2 pound/week) and triglyceride control.
I can “hear you” arguing with me that there’s no way you can tolerate the taste of diet soda. Well, there are now many products on the market comparable in taste to regular soda without the extra sugar and calories. Start experimenting until you find one you like. Or cut out soda all together and opt for water:)
Diet soda doesn’t eliminate the issue of carbonation and tooth decay or the possible link between caffeine and blood pressure. However, diet soda is the better choice in the long run for your heart health and weight loss goals.
All the best,
Lisa Nelson, RD
eNutritionServices
Your Checklist to Lower Cholesterol
Here’s a checklist of the top 8 things you must do if you want to successfully lower your cholesterol and keep it low.
Know your numbers
Have you had a lipid profile? Do you understand the numbers? If you are going to successfully lower cholesterol you need to know your numbers and what they mean. The most effective way to raise HDL is not necessarily the best way to lower LDL.
Evaluate your lifestyle
There are risk factors for high cholesterol that you can not control, such as age, gender, and family history, but there are factors you can control. For example, you can reduce risk by not smoking, increasing your activity, and losing extra weight.
Balance your fats
Reduce unhealthy saturated fats in your diet and replace them with heart healthy unsaturated fats. Total fat intake should be 30% or less of your total daily calories. Out of this 30%, saturated fat should be limited to 7%.
Be active
Physical activity lowers triglycerides and raises HDL (good) cholesterol. Shoot for 30 minutes 5 or more days a week. If you are not currently active, check with your MD before beginning an activity program.
Eliminate trans fats
You need to be food label savvy and watch out for trans fats. Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and raise triglycerides. Limit trans fats to 1% or less of your daily caloric intake.
Understand triglycerides
Triglycerides are impacted the most by your simple sugar and alcohol intake. If you are struggling with high triglycerides, you need to use a different strategy to get your cholesterol under control.
Increase dietary fiber
A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily, especially soluble fiber. For every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.
Add omega 3 fatty acids
For heart health and lower cholesterol, you want to improve the ratio of omega 3 to omega 6 fatty acids. Omega 3 fatty acids are involved in the regulation of heart rate, blood pressure, and blood clotting.
Receive a step by step plan to promote heart health with a Mini Diet Makeover. As a special New Year’s bonus you’ll recieve 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
A Heart Friendly Starbucks?
I may have some good news for Starbucks lovers.
Normally, the high sugar, high fat, high calorie beverage and menu items offered by Starbucks were reasons to steer clear if you struggle to lower triglycerides, lower cholesterol, or shed extra pounds.
Starbucks is typically not the best place to grab a quick breakfast with a Frappuccinno, while scanning the daily paper.
Simply selecting a Grande Frappuccino and Cranberry Orange Muffin would start your day with a whopping 850 calories and 30 grams of fat!
In the past Starbucks has not embraced the idea of offering more nutritious items. They did remove trans fats and started offering nonfat milk this past year, but there is still plenty of room for improvement.
The good news is Starbucks has decided to revamp their breakfast menu to offer six heart friendly breakfast options. The goal was a menu with fewer calories, more protein, more fiber, and more fruit.
New menu selections include:
Apple bran muffin – 330 calories, 8 grams of fat, 7 grams fiber
Baked berry stella – 280 calories, 9 grams of fat, 6 grams fiber
Power Protein plate with peanut butter – 330 calories, 16 grams fat, 5 grams fiber
Chewy fruit and nut bar – 250 calories, 10 grams fat, 4 grams fiber
Perfect oatmeal – 140 calories, 2.5 grams fat, 4 grams fiber
These new options provide reduced calories and fat grams, while boosting dietary fiber content. All good moves if you are looking to be heart friendly.
You still need to use your head when choosing a beverage. Starbucks is not removing its’ high calorie, fat, and sugar beverage options. One of the best choices is a simple Caffe Americano (15 calories, 0 grams fat).
So, if you enjoy the Starbucks ambiance, you’ll now be able to enjoy a heart healthy breakfast, too. Hopefully, the taste of the new menu items lives up to the flavor of their coffee!
To receive regular heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health ezine.
Do I need to be concerned about high HDL levels?
My LDL is 50, my HDL is 160 and my triglycerides 90. Do I need to be concerned about my high HDL levels?
The above question is one I recently answered for a visitor to The Health Central Network. I thought readers of this blog may be interested in the answer as well, so here it is.
HDL is the good cholesterol and does not contribute to arterial plaque that leads to heart disease. HDL actually does the opposite and reduces the plaque lining your artery walls. A high level is a good thing and reduces your heart disease risk. If taking medications, speak with your MD to double check whether your medication is playing a role.
Now, we are learning that there are two different types of HDL molecules and of course one is “good” and the other “bad”. The only way to know which type of HDL you have and your levels is get get an expanded lipid profile. Consult with your MD to learn your options.
All the best,
Lisa Nelson, RD, LN
How to Lower Cholesterol Naturally
