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I’m a Dietitian and found out I had high blood cholesterol…so here’s what I did to lower it

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One blue dumbell beside a white, heart-shaped bowl that is filled with heart healthy foodsLast summer at my annual check-up, I found out that my blood cholesterol level was HIGH – it was over 6.2 mmol / L.

WHAT?! Honestly, I was shocked.

I eat well and have been active all my life, so what was going on?

Could it be stress?

Admittedly, I was going through a very stressful period, lasting months. According to the Heart and Stroke Foundation, stress can affect our heart health and prolonged or chronic stress (lasting months to years) can increase blood cholesterol and blood pressure.

Studies from the Medicine journal and Scandinavian Journal of Public Health found that both psychological stress and job stress can increase blood triglyceride levels as well as the “bad” LDL (Low Density Lipoprotein) cholesterol.

In addition to stress, I have non-modifiable risk factors for high blood cholesterol – I’m female, over the age of 50 and have a family history of high blood cholesterol. Interestingly, research shows that total cholesterol levels peak in women at age 55-65.

So I did these 13 things to lower my blood cholesterol

I focused on doable, daily, dietary and lifestyle actions that were simple and sustainable. I followed healthy eating principles from the Portfolio Diet, recommended by the Canadian Cardiovascular Society.

1. I consistently ate oatmeal for breakfast. Oatmeal is a whole grain and contains a special type of soluble fibre called beta-glucan which is known to reduce blood cholesterol levels. According to Health Canada, 3 grams of beta glucan fibre per day can lower total and LDL cholesterol by about 5-8%. A serving of oatmeal (1/3 cup) contains 40% of the fibre amount needed. Bonus – I added a couple of tablespoons of All Bran Buds cereal for pysllium which is another cholesterol-lowering fibre. Get my Hearty Morning Oatmeal recipe!

2. I swapped out 2% Greek yogurt for 0%. Even though 2% milk fat is considered “low fat”, I wanted to reduce my saturated fat intake even more since this type of fat can raise blood cholesterol levels. With 0% milk fat products, there is zero saturated fat. I also cut back on my portions of cheese (a source of saturated fat). Lower fat cheese just doesn’t do it for me, so I prefer to eat regular cheese less often and in smaller amounts. And I reduced my butter intake, which I really only used on freshly baked bread.

3. I ate barley on repeat. Barley is another whole grain which contains that wonderful cholesterol-lowering beta-glucan fibre. My favourite way to eat barley was in Beef Barley Soup and Barley & Butternut Squash Risotto.

 4. I made more dinners with plant-based proteins. I aimed to make at least two plant-based dinners a week. These included tofu stir-fries, baked tofu, edamame beans and lentil bolognese. Compared to animal-based proteins, plant-based proteins are lower in saturated fat plus they can add extra fibre.

5. I ate nuts and seeds every day. I used to snack on nuts in the afternoon. But whenever my work day got too busy, I’d forget about my snack. So I added nuts and seeds to my morning oatmeal so that I didn’t miss out on the heart healthy fats found in these foods. Bonus: nuts and seeds offer plant-based protein.

6. I ate fish as least once or twice a week. Salmon is my favourite for heart healthy omega-3 fats. I tried a Maple-Pistachio Crusted Salmon recipe and made a few batches of Salmon Chowder which uses canned salmon! Sometimes, canned sardines with crackers were in the rotation for lunch.

7. I ate leafy greens every day. I ate a lot of veggies already, but paid extra attention to leafy green veggies. Not only is this important for my brain and eye health, but also for heart healthy nutrients like magnesium. My go-to greens were Sautéed Mushroom & Spinach Salad, and Beet Salad with Goat Cheese and Arugula.

8. I enjoyed fruit for dessert…most of the time! I love dessert, especially when it’s home-made! Most of the time, I opted for fresh berries or a small piece of dark chocolate. I didn’t deprive myself of rich desserts though – I just saved them for special occasions and enjoyed a smaller portion.

9. I built in daily physical activity. Using my home exercise equipment, I was active daily. And I’d walk the dog at least once or twice every day. On vacations, I purposely planned cycling and hiking excursions. To dial up the intensity and variety of my workouts, I joined a gym. I created a great training routine combining cardio, strength, balance and flexibility.

10. I prioritized sleep. Sleep was key to my stress management. My sleep routine involved quiet time, reading, stretching and deep breathing. I aimed to get at least 7-8 hours of sleep each night.

11. I took time off from social media. While fun and entertaining, social media can also be draining and damaging to mental health. When I started comparing myself to the images I was seeing, I knew it was time to take a break. Now, I set limits on what I watch and how often I even go on social media.

12. I listened to more audio books. I love learning and always looked forward to my “me time” with a good audio book. These days, I’m learning a new language!

13. I went outside every day. No matter what the weather, I stepped outside, often with puppy at my side. Fresh air and a good sweat are such great stress busters!

And now, 6 months later…

My total blood cholesterol has dropped 12% and is in a good range. I’m still going strong with each of the 13 actions above.

There are many risk factors to high blood cholesterol, including diet, physical activity, stress, age, gender, family history, smoking and alcohol. If you’re trying to make changes, ask yourself what actions you can realistically do – and more importantly – maintain over time. Are there any ideas above that you can try? Every small action adds up! For more information, check out the Heart and Stroke Foundation.

 

Note: This information is for educational purposes and not intended to replace the medications and / or recommendations advised by your health care professional. My results may be different from your’s. Please reach out to a dietitian for personalized dietary advice.

 

 

 

What’s OATzempic and does it cause weight loss?

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A bowl of oatmeal and oats in the background.

 

In case you haven’t heard, OATzempic is the latest viral trend on Tik Tok!

It’s a play on words with Ozempic, which is a prescription medication for some people with diabetes that  happens to cause weight loss. OATzempic is a drink made from a cup of water, half a cup of oats and some lime juice. That’s it. And it’s being used by Tik Tok enthusiasts as a quick weight loss drink and meal replacement.

Does OATzempic cause weight loss?

Probably. The truth is that OATzempic only contains about 180 calories, 5 grams of fibre and not much protein. Because it’s likely a lot lower in calories than your typical breakfast or meal, you’re probably going to lose weight simply due to the caloric deficit. The real question is – will this be sustained weight loss, or will you gain the weight back once you stop drinking this concoction?

Sue’s advice

OATzempic doesn’t contain nearly enough nutrition, protein or calories to be used as a meal replacement. The uncooked oats may cause stomach upset and the drink tastes horrible. As usual, the rapid weight loss claim is a red flag. Remember, there is no miracle drink or food for weight loss. Feel good about the food you’re eating and don’t deprive yourself of nutrition or taste. If you’re concerned about your weight, talk to a dietitian or certified intuitive eating counsellor.

 

 

 

Should I eat fruit on an empty stomach?

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A background of fruits and veggies

Question: Should I eat fruit on an empty stomach?

Answer: The claim here is that eating fruit with meals slows down digestion and causes the food to sit in your stomach and rot.

It is true that eating fruit with meals can slow down digestion. This is mostly due to the fibre found in fruit, and can actually be beneficial in helping you feel full.

But food does not rot in the stomach. In order for food to rot in the stomach, there needs to be bacteria. Since the stomach is a highly acidic environment, there isn’t a lot of bacteria living there.

The bottom line: There is no need to eat fruit on an empty stomach. Most of us aren’t eating enough fruits (or veggies), so why put extra food rules on yourself. As a dietitian, I say that ANY TIME is a good time to enjoy fruit! Fruit provides key nutrients for good health including folate, vitamin A, vitamin C, potassium, fibre and phytonutrients. For longer lasting energy, pair fruit with protein. Some easy ideas are: apples with peanut butter, grapes with cheese, or berries with nuts.

 

 

 

 

 

 

 

 

 

Tip of the Month: Stay hydrated

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A person holding a glass of water In the colder months, we don’t always remember to stay hydrated. Sweat evaporates quickly in the cold, so you may not feel like you’re sweating a lot. What’s more, we don’t sense our thirst very well in the cold. The fact is, dehydration can occur in the winter and it can have a negative effect on your mood and energy.

Here are 6 tips to help you stay hydrated:

  1. Drink water throughout the day – when you wake up, during/after exercise, with meals and snacks, and even when you’re active outdoors.
  2. Fill up a water bottle or mug with water. If you need a little extra flavour, add sliced cucumbers or citrus. Bring the water bottle to your work station or keep it in your purse/backpack so that it’s visible and readily available.
  3. Drink warm fluids. Sometimes it’s easier to consume warm fluids during the winter. Try a latté, hot chocolate, hot tea or bowl of hot soup. They can be so comforting on a cold, chilly day.
  4. Enjoy a variety of fruits and veggies which have a high water content. Some great options are apples, pears, berries, melons, broccoli, tomatoes, zucchini and lettuce.
  5. Set a timer to drink water. Or plan to drink 1/2 cup to 1 cup of fluids for every hour that you’re awake. Don’t wait until you feel thirsty. The amount of water that you need daily can range between 11-15 cups, and varies depending on your activities and sweat levels. This can include drinking water as well as the fluids from food and other beverages.
  6. Check your urine. If you’re well hydrated, your urine should be clear or light yellow.

 

Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.

 

Foods to add to your plate for the winter

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Sue is talking to TV host Kelsey McKewan with a table full of foodDuring the winter, we often face a dip in temperatures, wind chill and a lack of sunshine. To stay healthy and happy, try adding these nutrients and foods to your plate.

Click here to watch my national TV interview on this topic.

 

Vitamin D

Vitamin D benefits our bone health, immune function and mood.  Research shows that low vitamin D status is associated with depression. Often called the “sunshine vitamin”, vitamin D can be made when our skin is exposed to ultraviolet B rays from sunlight. However, during our Canadian winters with shorter days, there isn’t enough sunlight for this to happen. And even if we are outdoors, we’re usually all bundled up to stay warm. In fact, the risk of vitamin D inadequacy can double during the winter, compared to the summer.

From October to March, it’s advisable to take a vitamin D supplement, especially if you’re over the age of 50. Health Canada suggests 400 IU of vitamin D per day while other organizations such as Osteoporosis Canada recommend a higher supplement dose if you’re at high risk for osteoporosis.

What you can do: In addition to taking a vitamin D supplement in the winter, add these vitamin D-containing foods to your plate: fatty fish (e.g. salmon, artic char, canned sardines), eggs, mushrooms, milk and fortified plant-based beverage.

Whole grains

During the dark, cold wintry days, it’s easy to feel a little blah. You probably already know that eating whole grains can lower your chances of developing heart disease. But did you know that whole grains can boost your mood too?

Carbohydrate foods – like whole grains as well as legumes, fruits and vegetables – triggers our body’s production of serotonin which is a hormone that helps us feel calm, relaxed and happy. The key is to enjoy carbohydrates WITH protein. In protein foods, there’s a specific amino acid called tryptophan which is needed to make serotonin.

What you can do: Pair whole grains with protein to make delicious meals. Try a sandwich made with whole grain bread and grilled chicken or egg. How about a bowl of oatmeal with nuts and seeds? For pasta salad lovers, stir in a can of beans. My favourite pairing is quinoa with salmon – not only does salmon provide vitamin D, but it also is a fantastic source of  heart healthy and mood-boosting omega-3 fats.

(Learn more about tryptophan in my blog: Does eating turkey make you sleepy?)

Vitamin C

Vitamin C is just one of the many nutrients needed for a strong immune system, especially during cold and flu season. Research shows that getting enough vitamin C can reduce the duration of a cold by 8%. A single orange offers your daily quota for vitamin C, and so does 1 cup of fresh/frozen strawberries, 1 cup of broccoli, 1/2 red pepper or 1-2 kiwis. Vitamin C also plays a role in producing collagen to support skin health.

What you can do: Think beyond oranges for vitamin C. For variety, also try grapefruit, tomatoes, cauliflower, Brussels sprouts and potatoes.

Dark Leafy Greens

Canada’s Dietary Guidelines actually recommend eating one dark green vegetable every day. Fibre, folate and magnesium are a few of the notable nutrients found in leafy greens. Magnesium is actually important for stress management. When we’re stressed, levels of cortisol (the stress hormone) rise. Magnesium works to reduce cortisol levels. Some magnesium superstars are spinach, kale, bok choy, romaine lettuce and Brussels sprouts.

What you can do: Add leafy greens to soups, smoothies, stews, salads and casseroles. Magnesium is also found in other foods like nuts, seeds, whole grains and DARK CHOCOLATE! A 40 gram portion (1.5 ounces or 3 squares) of dark chocolate contains about 25% of your daily requirement for magnesium. Enjoy!

 

Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.

 

 

If you’re overwhelmed by New Year’s resolutions, try this instead

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A pad of paper on a desk. The words "New year resolution" are written on the pad of paper.

Happy New Year! For many, the start of a new year can be motivation to kick start some lifestyle changes.

But resolutions can be overwhelming. I actually don’t make resolutions because honestly, it just puts too much pressure on achieving a specific outcome for the entire year. Imagine the stress and self-guilt if you can’t stick to your resolution. Let’s face it – life happens. Things get in the way – time, interest, family issues or other unexpected distractions. In fact, a recent survey by Forbes Health found that most resolutions last only two to three months. Only one percent of those surveyed stated that their resolutions lasted either 11 or 12 months. (1)

So as a registered dietitian, what do I suggest instead? Make a “SMART” goal for the month. The goal should be:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

For January, here’s my Nutrition Tip of the Month: Eat one green vegetable every day. Here are few ideas to get you started:

  • Add spinach to a smoothie or omelet
  • Serve a salad with lunch or dinner using kale, romaine or arugula
  • Snack on green peppers with your favourite dip
  • Toss broccoli or green peas into a stir-fry or pasta salad or fried rice
  • Roast Brussels sprouts or asparagus

A bowl of fresh greens

The key is to find things which are doable and sustainable for YOU! Over time, this will become a habit and next month, you can set another “smart” goal.

Let me know in the comments how you like to eat your green veggies!

 

References: (1)  2024 New Year’s Resolutions: Nearly Half Cite Fitness As Their Top Priority.  https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-wining dietitian

How to Ditch the Diet Talk During the Holidays

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Table with holiday decorations and wine glasses

The holidays are coming and you may find yourself or others saying things that signal diet culture. Diet culture is a system of beliefs which value body thinness over our physical health, mental health and overall well-being. Decades ago, diet culture was very popular. However today, we know that diet culture can lead to disordered eating and a poor relationship with food.

If you find yourself saying any of these statements, take a moment to reflect and consider what you can say instead.

Instead of saying this: You look great! Have you lost weight?

Say this: It’s so great to see you!

While you may think you’re giving a compliment, you’re actually reinforcing diet culture and the idea that thin bodies are better than others. Not only can diet culture lead to disordered eating, but it can also oppress those who do not match up to this image of thinness. The best plan is to avoid talking about your weight or anybody else’s weight.

Instead of saying this: I’m going to be bad and have a piece of dessert.

Say this: I feel like eating a piece of cake. I’m going to take my time eating it and really enjoy it!

Diet culture can make us feel guilty for eating certain types of foods. The truth is that food has no moral value – food is not good or bad, it’s just food. Please don’t feel guilty, ashamed or badly for eating any type of food. Instead, remember that all foods can fit into a balanced eating pattern. To nurture a positive relationship with food, think about your typical pattern of eating (which could include plenty of wholesome foods) rather than the foods you decide to eat at one meal or in one day.

Instead of saying this: I worked out today so I can eat this now.

Say this: I feel my best when I’m active and eat for fuel and nourishment.

Food should not be used as a reward, especially not for children. Know that we eat food for so many different reasons – fuel, nutrition, comfort, connection and celebration. Build habits for a healthy lifestyle which include joyful activity, wholesome eating, sufficient sleep and self care.

Are there any other phrases you would add ? Let me know in the comments.

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-winning dietitian and Founder, Nutrition Solutions

 

 

Can you name this veggie?

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A bowl of kalettes

 

Did you guess kalettes? If so, you’re correct!

Kalettes are a cross between kale and Brussels sprouts. They are about the same size as a Brussels sprout and look like a small bundle of purplish-green curly leaves with short stems. I saw them at my recent trip to Costco and love that they’re a product of Canada!

Both kalettes and Brussels sprouts are Cruciferous veggies which contain many wonderful nutrients including fibre, beta-carotene, folate, lutein, zeaxanthin – important for cancer prevention, heart health and eye health. Specifically, cruciferous veggies contain a group of natural, beneficial compounds called glucosinolates – these are responsible not only for the slightly bitter flavour but also for some of the cancer prevention properties.

The whole kalette is edible. Compared to Brussels sprouts, kalettes have a milder, slightly nutty flavour. You can roast kalettes (my favourite way to eat them!), sauté them or slice them thinly and eat them raw in a salad.

Here’s how to roast kalettes: Preheat oven to 475F. In a medium-sized bowl, toss about about 3 cups of raw kalettes and drizzle with 1-2 Tbsp olive oil. Add salt and pepper to taste. Pour onto a sheet pan lined with aluminum foil. Bake for about 10 minutes or until the leaves are tender and browned. If you prefer the kalettes crispier, bake them a little longer. It makes a great veggie side dish! Enjoy!

 

 

How can I prevent an E. coli infection at home?

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A fully loaded hamburger between two buns.Chances are you’ve heard about the recent E. coli outbreak at daycares across Calgary. E. coli infections can be especially dangerous for kids under the age of 5 as well as those who are pregnant, elderly or who have a weakened immune system.

Here’s what you need to know about E. coli and how you can prevent an infection at home.

What is E. Coli?

E. coli stands for Escherichia coli. It’s a type of bacteria that’s naturally found in the intestines of humans as well as animals including cattle, goats and sheep. While most strains of E. coli are harmless, there is one particular strain called E. coli O157:H7 which can cause serious problems such as stomach cramps, bloody diarrhea, vomiting and kidney damage.

What causes an E. coli infection?

An infection can occur after you eat or drink something that has been contaminated with E. coli, such as:

  • Raw or undercooked beef, especially ground meat: During butchering and processing, E. coli bacteria from cattle’s intestines can get on the outer surfaces of meat. The risk of contamination is greater in ground meat because it combines meat sourced from different animals.
  • Unpasteurized drinks such as raw milk: If E. coli bacteria is present on a cow’s udder or on milking equipment, it may get into raw milk. The heat of pasteurization kills the harmful bacteria.
  • Contaminated produce: When fruits and vegetables are harvested, they may come in contact with contaminated manure or water.
  • Improper food handling: E. coli may be transferred to food products if an infected person’s hands are not washed properly when handling food.
  • Contaminated waters: It’s also possible to become infected with E. coli after drinking contaminated water or swallowing water in swimming pools / lakes that are contaminated with stool.

How to prevent an E. coli infection at home

  1. Cook ground meat to a temperature of 160F (71C): Use a meat thermometer. Don’t judge doneness by colour since meat can turn brown before it is completely cooked.
  1. Drink pasteurized milk, juice and cider: The chances of an E. coli infection are higher in beverages such as raw milk and unpasteurized apple cider.
  1. Wash raw produce: E. coli can cling to produce, especially leafy greens. Wash leafy greens under fresh, cool running water. Keep rinsing until all of the dirt has been washed off. There is no need to wash ready-to-eat, pre-packaged leafy greens that have already been washed / pre-washed / triple-washed.
  1. Avoid cross-contamination: Keep raw foods separate from cooked foods in your grocery cart, at home and when cooking. Don’t use the same knives, utensils, cutting boards and plates to handle cooked foods if they have been in contact with raw meat. Wash equipment and countertops with hot soapy water before and after they come in contact with raw meat. 
  1. Wash your hands often. Wash your hands for at least 20 seconds with soap and water before / during / after food prep, before eating, after using the bathroom and after changing diapers. Remind kids to wash their hands before eating and after using the bathroom too.
  1. Watch for news advisories / recalls related to E. coli outbreaks in food and lakes. You can find a list of food recalls from Health Canada here.

Cashew Chicken

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cashew chicken served with rice

Cashew Chicken

This easy weeknight meal gets 5/5 stars from my family! Enjoy!
Print Recipe Pin Recipe
Course Dinner
Servings 4

Ingredients
  

  • 1 lb boneless, skinless chicken thighs (or breast)
  • 2 tsp cornstarch
  • 1 Tbsp soy sauce
  • 1 tsp lime juice
  • 2 Tbsp canola oil, divided
  • 1 clove garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 cup roasted, unsalted cashew nuts
  • 2 Tbsp chili paste
  • black pepper to taste
  • 1/2 orange, cut into small wedges

Instructions
 

  • Dice chicken into 1 inch pieces and place in a bowl. Mix in cornstarch, soy sauce and lime juice.
  • Heat 1 Tbsp canola oil in wok or large frying pan.
  • Add garlic and stir-fry for about 30 seconds. Add chicken and stir-fry until cooked throughout. Transfer cooked chicken to a clean plate.
  • Heat remaining 1 Tbsp oil in wok or large frying pan. Stir-fry carrots and celery until soft.
  • Add cashew nuts and stir-fry for about 1 minute.
  • Add reserved chicken and mix well. Stir in chili paste and mix well. Add black pepper to taste.
  • Serve with steamed rice and garnish with orange wedges.
Keyword Cashew Chicken, Chicken

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