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Articles from Lisa Nelson | Selfgrowth.com
- 5 Tips to Prevent Holiday Weight Gain - by Submitted on Nov 12, 2010 from Lisa NelsonMost people gain an average of 1 pound every holiday season. Now, what’s one pound? Doesn’t seem like that big of an issue, but the problem is most do not lose this extra weight. The pounds simply continue to add up year after year. It may take several years before you look at yourself and ...
Views: 1659(2 votes) - 7 Steps to Lower Blood Pressure - by Submitted on Mar 14, 2011 from Lisa NelsonHere are 7 steps you can take this month to get started on the right path to lower blood pressure and heart health. 1. Lose weight and/or maintain a healthy weight Maintaining a healthy weight or losing weight will lower your blood pressure and make any medication you take to treat high ...
Views: 1459(2 votes) - Eating Right on a Budget for Heart Health - by Submitted on Mar 12, 2011 from Lisa NelsonHere are some 5 tips to eat right on a budget: 1. Skip the meat! Eat vegetarian meals more often. Select beans, peanut butter, and eggs as your protein source. This will cause less of a drain on your pocketbook and a great choice to promote heart health! 2. Reduce portion ...
Views: 1488(2 votes) - Fruits & Vegetables to Lower Blood Pressure - by Submitted on Feb 27, 2011 from Lisa NelsonAccording to telephone survey conducted by the Centers for Disease Control and Prevention we are eating even fewer fruits and vegetables than we were 10 years ago. Why worry so much about fruit/vegetable intake? Fruits and vegetables have a direct impact on health and rising health care ...
Views: 1208(2 votes) - Fruits and Vegetables for Winter Time Nutrition - by Submitted on Nov 16, 2010 from Lisa NelsonFruits and vegetables are rich in nutrients you need to promote heart health, such as vitamin C, potassium, magnesium, folate, fiber, and even calcium. However, winter can often make eating vegetables daily more difficult. Here are several great choices you can access easily during the winter ...
Views: 1439(1 vote) - High Blood Pressure and Flexibility Connection - by Submitted on Feb 25, 2011 from Lisa NelsonFlexibility refers to the ability of your joints to move through a full range of motion. Having flexibility in your muscles allows for greater movement around joints. The shorter and less flexible the muscle, the tighter the joint. Increased flexibility reduces your risk for injuries or ...
Views: 1456(3 votes) - Increase HDL Cholesterol to Lower Cancer Risk - by Submitted on Mar 13, 2011 from Lisa NelsonHDL (high density lipoprotein) cholesterol has long been referred to as the “good” cholesterol. This is due to the fact that HDL cholesterol carries cholesterol from tissues to the liver, where it is reprocessed and removed from the body. The study The Tufts Medical Center’s Molecular ...
Views: 1218(1 vote) - Is LDL cholesterol really bad? - by Submitted on Mar 14, 2011 from Lisa NelsonHDL cholesterol is typically referred to as the “good” cholesterol and LDL cholesterol as the “bad” cholesterol, but is this really accurate? The label given to LDL cholesterol of “bad” and HDL “good” cholesterol tends to be misunderstood. Dietary Cholesterol Cholesterol is found in ...
Views: 1456(2 votes) - Lower Blood Pressure by Using Salt Substitutes - by Submitted on Feb 27, 2011 from Lisa NelsonToo much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Salt substitutes can play a useful role as you work to cut back on the sodium in your diet. What are salt substitutes? Salt substitutes are foods low in sodium, but ...
Views: 1036(2 votes) - Lower Blood Pressure with Resistance Training - by Submitted on Feb 25, 2011 from Lisa NelsonA study was published October 2010 in the Journal of Strength and Conditioning Research evaluated the impact of resistance training compared to aerobic training on arterial blood flow. It’s been speculated that changes in arterial distensibility (the elasticity of your blood vessels) may be ...
Views: 1114(2 votes) - Lower Cholesterol with a Daily Apple - by Submitted on Mar 13, 2011 from Lisa NelsonApples are low in calories and nutrient dense. They make a great option to curb hunger as a simple, portable snack. . .especially if you are trying to lose weight. Here are some of the health benefits linked to apples: Pectin in apples promotes a steady blood sugar Maintain healthy lung ...
Views: 1201(1 vote) - Lower High Blood Pressure With Calcium - by Submitted on Nov 12, 2010 from Lisa NelsonThe link between calcium and blood pressure was noticed years ago when researchers realized people drinking hard water had less high blood pressure than those drinking soft water. Hard water contains more minerals, including calcium. Individuals receiving more than 800 mg of calcium daily ...
Views: 1287(1 vote) - Lower High Blood Pressure: Understand Fat and Sodium on Food Labels - by Submitted on Nov 12, 2010 from Lisa NelsonHow to understand what food labels are telling you when it comes to fat and sodium. This is a quick and easy option you can use for lowering blood pressure levels. 1. Select foods with less SODIUM than the following amounts per serving: Frozen or packaged dinners – 500 mg Microwave ...
Views: 1261(1 vote) - Prevent Holiday Weight Gain - by Submitted on Nov 12, 2010 from Lisa NelsonThe holidays can be a big hurdle in a weight loss/health plan. Holidays don't mean you can't enjoy the good food and desserts. Here are 5 tips for a healthier holiday: 1. Plan Ahead - It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance ...
Views: 1257(1 vote) - Vegetable Protein to Lower Blood Pressure - by Submitted on Nov 12, 2010 from Lisa NelsonAccording to recent research, a diet high in vegetable proteins may help you lower blood pressure. The recent study compared dietary intake of the vegetable protein glutamic acid and high blood pressure. The higher the intake of glutamic acid the greater the decrease in blood pressure, but ...
Views: 1244(1 vote) - Weight Loss: Can You Lose Weight AND Snack? - by Submitted on Nov 12, 2010 from Lisa NelsonThere is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight. Well, the opposite is actually true. It is important to eat regularly, every three to four hours to maintain your metabolic rate (the rate your burn calories throughout the day), ...
Views: 1212(1 vote) - Weight Loss: Do You Need to Increase Fat Intake to Lose Weight? - by Submitted on Nov 12, 2010 from Lisa NelsonI enjoy the show The Biggest Loser (well the current season is a little disappointing!). On one of the past episodes they had an individual from Prevention magazine share some tips based on the “Flat Belly” diet. I was very excited because it sounded like a link had been found between the ...
Views: 1280(1 vote) - Weight Loss: How to Make Healthy Choices When Traveling - by Submitted on Nov 12, 2010 from Lisa NelsonThanksgiving is just around the corner which may mean a road trip for you. Here are a few tips on how to make heart healthy choices when on the road this holiday. 1. Fast Food Restaurants Road trips frequently mean stops for fast food. Fortunately you can find nutritious options at several ...
Views: 1181(1 vote) - What is high blood pressure? - by Submitted on Feb 27, 2011 from Lisa NelsonHigh blood pressure measures the force pushing against artery walls and is divided into four categories. What is high blood pressure? Blood pressure measures the force pushing against your artery walls when your heart beats and when it rests. The systolic pressure (top number) measures ...
Views: 1097(1 vote) - Dementia and High Blood Pressure - by Submitted on Mar 14, 2011 from Lisa NelsonDementia impacts all areas of your life, from medical to social to economic. Dementia impacts you, your family, and those around you. Increased attention and resources have been directed towards understanding the causes of dementia and possible treatments. There is evidence linking high ...
Views: 1339(2 votes) - Lower Cholesterol with Plant Sterols - by Submitted on Feb 27, 2011 from Lisa NelsonElevated LDL cholesterol levels increase your risk for heart disease. Plant sterols may be an effective tool you can use to lower LDL cholesterol and heart disease risk. There are studies that show plant sterols can reduce LDL cholesterol levels 6-15%. What are plant sterols? Plant ...
Views: 1232(4 votes) - 3 Heart Healthy Minerals to Lower Blood Pressure - by Submitted on Mar 12, 2011 from Lisa Nelson1. Reduce your SODIUM intake. Too much sodium in your diet can contribute to hypertension and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure. The average American consumes 6-18 grams ...
Views: 1065(1 vote) - Best Weight Loss Plan Must Haves - by Submitted on Jun 14, 2011 from Lisa NelsonLosing weight and keeping it off is not a simple task. If it was obesity wouldn't be one of the biggest health concerns we face. Everyday you can find a new diet that promises fantastic results for the lean, healthy body you want. The list of options is endless! Sorting through the overwhelming ...
Views: 1173(2 votes) - Cut Back on Sugar, Lower Triglycerides - by Submitted on Mar 14, 2011 from Lisa NelsonLimiting sugar intake is essential if you are working to lower triglycerides. Sugar has a direct impact on triglyceride levels. Here are 5 tips to cut back your daily sugar intake: 1. Gradually cut back. If you eat a high level of sweets daily it’ll be very difficult to cut them out ...
Views: 1450(1 vote) - Does Green Tea Lower Heart Disease Risk? - by Submitted on Mar 12, 2011 from Lisa NelsonAll right, this green tea article has been hanging over my head for too long. I just couldn't get motivated to wade through all the research to determine if yes, this is an effective way to lower cholesterol and prevent heart disease, or no, it's just a lot of hype. Well, I sat down and ...
Views: 1419(1 vote) - Lower Your Blood Pressure, Cut Sodium Intake - by Submitted on Mar 12, 2011 from Lisa NelsonToo much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Sodium versus Table Salt First, let's clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium ...
Views: 1218(1 vote) - Stress, Cortisol, and Your Heart - by Submitted on Mar 12, 2011 from Lisa NelsonDo you struggle with extra fat around your midsection? Excess abdominal fat is not only visually unappealing to some, but it also increases your heart disease risk. What causes abdominal obesity? There are many different reasons your body likes to store fat in the abdomen. I want to ...
Views: 1565(1 vote) - 3 Tips to Be Heart Healthy - by Submitted on Mar 12, 2011 from Lisa NelsonHeart healthy tips can be quite simple! 1. Use olive oil to prepare your meals. Olive oil contains monounsaturated fat, which helps reduce LDL cholesterol. To receive the highest level of antioxidant benefits, select "extra-virgin" and "virgin" oils, the least processed forms. When you see ...
Views: 1320(1 vote) - Blood Pressure -- 9 Steps To Rein In A Skyrocketing Blood Pressure - by Submitted on Mar 12, 2011 from Lisa NelsonIf you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure. Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for ...
Views: 1341(1 vote) - Boost Your Metabolism For Better Heart Health - by Submitted on Mar 12, 2011 from Lisa NelsonBeing overweight is linked to a 45% increased risk of developing heart disease. Shedding extra pounds is not easy, but by boosting your metabolism you increase the calories your burn throughout each day. This will lead to the heart healthy weight loss you desire. You've probably heard the ...
Views: 1174(1 vote) - Cholesterol – What Is The Difference Between LDL and VLDL? - by Submitted on Mar 12, 2011 from Lisa NelsonIf you are trying to sort out everything regarding cholesterol and make an informed treatment decision that’s best for your health, you may be feeling overwhelmed. I’ve already given steps to raise HDL and lower triglycerides, now I’d like to more into VLDL versus LDL. Let’s start at the ...
Views: 2779(1 vote) - Flax Oil versus Fish Oil - by Submitted on Mar 12, 2011 from Lisa NelsonA recent study published this past September compared the benefits of flax oil versus fish oil in raising blood levels of heart healthy omega 3’s. Adequate omega 3 intake is linked to lower blood pressure, lower triglycerides, increased HDL cholesterol, and reduced arterial ...
Views: 1231(1 vote) - Get A Grip On Fatty Acids - by Submitted on Mar 12, 2011 from Lisa NelsonUnless you have been living under a rock, you have probably heard the term fatty acids. But, do you understand what they are and how the right ratio will improve your heart health? I intend to clear up the confusion. Types of Fatty Acids There are numerous types of fatty acids. I ...
Views: 1272(1 vote) - Heart Healthy Eating Through the Holidays - by Submitted on Mar 12, 2011 from Lisa NelsonOne major holiday down, one to go! So, how did you do sticking with your plan to be heart healthy and lose weight? Not so good, well don't worry it's not too late to redeem yourself. Most people gain an average of 1 pound every holiday season. Now, what's one pound? Doesn't seem like that big ...
Views: 1215(1 vote) - How To Raise HDL The Good Cholesterol - by Submitted on Mar 12, 2011 from Lisa NelsonFinally, you want more of something instead of less! HDL (high-density lipoprotein) cholesterol is also known as the “good” cholesterol. HDL removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL ...
Views: 1325(1 vote) - Low Cholesterol Diet: Cut The Fat, Save The Flavor! - by Submitted on Mar 12, 2011 from Lisa NelsonLet's say you are trying to lower high cholesterol, but resistant to giving up the treats you love. I want to give you some simple tips for modifying recipes and baked goods to make them more heart healthy without sacrificing the taste. Here is a short table with basic substitutions to reduce ...
Views: 1227(1 vote) - Lower Blood Pressure - Chicken Soup For Your Heart - by Submitted on Mar 12, 2011 from Lisa NelsonI read some interesting research lately that I want to share related to chicken and blood pressure. We know that blood pressure is a significant risk fact for heart disease and stroke. It's estimated that around 1 billion people worldwide live with high blood pressure. Being able to control ...
Views: 1475(1 vote) - Lower Blood Pressure with Potassium - by Submitted on Mar 18, 2011 from Lisa NelsonAccording to research, the number of people living with high blood pressure would be reduced 10% if American’s were to increase their intake of potassium. Sodium – Potassium Link The effectiveness of potassium to lower blood pressure is directly related to sodium. Potassium works to ...
Views: 1245(1 vote) - Lower Cholesterol - Butter versus Margarine - by Submitted on Mar 12, 2011 from Lisa NelsonThis seems to be an area of confusion for many people. Some swear by butter only and others opt for margarine for heart health. Who is right? It’s time to clear up the confusion! First of all, both are fats. Therefore, the number of calories in 1 tsp of butter is equal to the number of ...
Views: 2056(1 vote) - Lower Cholesterol - How to Use Dietary Fiber to Lower Cholesterol - by Submitted on Mar 12, 2011 from Lisa NelsonDo you have high cholesterol? Increase your fiber! Do you have high blood pressure? Increase your fiber! Are you overweight? Increase your fiber! What is it with fiber (also known as roughage)? It seems to play a role in just about all our health problems. Well, as far as blood ...
Views: 1173(1 vote) - Lower Cholesterol with Effortless Exercise - Part 2 - by Submitted on Mar 12, 2011 from Lisa NelsonYou want to be more physically active, but how do you find the time? And just how much activity do you have to do? In Part 1, we identified ‘time’ as the number one reason most people are not more active. Did you implement any of the tips for getting more activity into your home ...
Views: 1325(1 vote) - Lower High Blood Pressure with Magnesium - by Submitted on Mar 12, 2011 from Lisa NelsonIf you have high blood pressure, your MD has probably discussed with you sodium, potassium, and calcium as part of your treatment plan; however, the role of magnesium is often overlooked. Magnesium is a critical player in maintaining normal blood pressure levels, as well as muscle and nerve ...
Views: 1322(1 vote) - Making Sense of Cholesterol Ratios, Lipid Profiles and Your Heart Disease Risk Scores - by Submitted on Mar 12, 2011 from Lisa NelsonIt’s very possible your MD orders lab work and you have no idea what or why you’re having blood drawn. Well, let’s clear up the confusion when it comes to your cholesterol labs. The terms “lipid panel”, “lipid profile”, and “lipoprotein ...
Views: 2741(1 vote) - Omega 3's - How Much To Lower Cholesterol? - by Submitted on Mar 12, 2011 from Lisa NelsonIncreasing the amount of omega-3 fats in our diet and decreasing the amount of omega-6 is beneficial in reducing your risk for heart disease. Most American’s consume a high omega-6 diet, with omega 3 being a common deficiency. Omega 3 deficiencies and the imbalance between omega 3 and omega 6 ...
Views: 1471(1 vote) - Reduce Heart Disease Risk with CoQ10 - by Submitted on Mar 12, 2011 from Lisa NelsonThe benefits of Coenzyme Q10 (CoQ10) have been known since the 1970's. Unfortunately, many doctors do not routinely recommend CoQ10 to their heart patients. If you've never heard of CoQ10, I'm going to explain what it is, how it works, signs of deficiency, and the benefits of increasing your ...
Views: 1413(1 vote) - Reduce Heart Failure When You Eat Whole Grains - by Submitted on Mar 12, 2011 from Lisa NelsonYour 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 ...
Views: 1126(1 vote) - Use The Metabolic Window In Your Quest For Heart Health - by Submitted on Mar 12, 2011 from Lisa NelsonBeing overweight increases your heart disease risk. Increasing your metabolism by building muscle is one way to burn an extra 100 calories each day, promote weight loss, and heart health. Now that you’ve started a strength training routine, you want the best results for your efforts. This ...
Views: 1565(1 vote) - Your Checklist To Lower Cholesterol - by Submitted on Mar 12, 2011 from Lisa NelsonHere'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 ...
Views: 1191(1 vote) - Omega 3's - Top 5 Sources To Lower Cholesterol - by Submitted on Mar 12, 2011 from Lisa NelsonIf you’ve been following along, you know from the article "Get a Grip on Fatty Acids" that the right ratio of omega 6 to omega 3 fatty acids promotes lower cholesterol. The goal is not to cut omega 6 fatty acids (such as corn oil, beef, and chicken) completely from the diet, but to achieve a ...
Views: 1237(1 vote) - Reduce Heart Disease with Snacks - The Right Combination Makes All the Difference - by Submitted on Mar 12, 2011 from Lisa NelsonLet’s talk about snacks for a moment. I believe there is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight and be heart healthy. Well, the opposite is actually true. Let me explain. It is important to eat regularly, every 3-4 hours to ...
Views: 1234(1 vote)