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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.

 

 

 

Maple-Pistachio Crusted Salmon

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A piece of cooked pistachio crusted salmon cut in half on a white plate. Accents on the white plate include green beans, a wedge of lemon, and yellow cutlery.

A white plate with a piece of salmon cut in half, green beans, wedge of lemon and yellow cutlery.

Maple-Pistachio Crusted Salmon

Salmon and pistachios team up with Canadian maple syrup for this easy, heart-healthy meal!
Print Recipe Pin Recipe
Course Dinner
Servings 1

Ingredients
  

  • 4 salmon filets (about 4 oz each)
  • 1/3 cup finely chopped pistachios
  • 2 Tbsp Canadian maple syrup
  • 1 Tbsp soy sauce
  • salt and pepper to taste

Instructions
 

  • Preheat oven or toaster oven to 375 F.
  • Pat dry salmon with a paper towel. Season with salt and pepper.
  • Combine pistachios, maple syrup and soy sauce in a small bowl.
  • Divide the pistachio mixture evenly onto the salmon filets. Use your fingers to press mixture onto the filets.
  • Bake for 12-15 minutes or until salmon is flaky. Serve with a side salad or veggies.

Notes

Note: The salmon may also be cooked in the air fryer, however the nuts will brown more quickly. 
Keyword maple-pistachio crusted salmon, pistachio crusted salmon, salmon, salmon recipes

Foods to Manage Stress

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icons of bread, leafy greens, fish and cup of tea to accompany bulleted text

Can you believe that we’re into week 7 of physical distancing and the COVID quarantine? If you’re feeling stressed, you’re not alone.

In fact, a recent poll by Angus Reid found that 50% of Canadians say their mental health has worsened, feeling worried and anxious.

First of all, please know that there are many support resources available online to help you manage stress and anxiety during these tough times. Regular exercise, meditation and other healthy stress busting behaviours can help. Talk to a health care professional if you need some support.

As a dietitian, here are 5 key nutrients and foods to add to your plate which can help you manage stress.

Watch my TV interview here!

TV host Lindsey Deluce speaking to Dietitian Sue Mah, shown on a split sceren

 

 

 

 

 

 

 

OR watch my 1-minute video clip below.

Video Player

 

 

Carbs, especially whole grain carbs

Carbs help trigger the production of serotonin. This is the feel good chemical in the brain (a neurotransmitter). Serotonin is made in brain from the amino acid tryptophan. This is a small amino acid and has a tough time getting into the brain.

When you eat a meal that’s mostly carbs, it triggers the insulin to clear the bigger amino acids from your bloodstream, allowing tryptophan to get into the brain and make serotonin. Overall, serotonin helps you to feel calm.

Some good whole grain carb choices are:

  • brown rice
  • whole wheat bread, whole wheat pasta
  • quinoa

Vitamin B6

Vitamin B6 also helps our body make serotonin. This vitamin is found in a wide range of foods, so it’s important to eat a variety of foods. Some of the best foods for vitamin B6 are:

  • chicken, turkey, meat, fish like salmon
  • chickpeas, pistachio nuts, sunflower seeds
  • potatoes, bananas, avocados

Magnesium

When we are stressed, our body (adrenal glands) releases cortisol which is a stress hormone. Cortisol actually depletes the body of magnesium. So we need to make sure we’re getting enough magnesium when you’re feeling stressed.

Some of the best foods for magnesium are:

  • leafy greens like spinach, kale and Swiss chard
  • nuts and seeds like almonds, pine nuts and sunflower seeds
  • whole grains like whole wheat bread (Fun fact: whole wheat bread contains 4x more Mg than white bread)
  • dark chocolate (a 30 g serving offers 15-20% of your daily requirements for magnesium!)

Omega-3 fats

You may already know that omega-3 fats are good for our heart health. But did you know that the animal sources of omega-3 fats also help to boost our mood!

Some of the best sources of omega-3 fats are:

  • fatty fish like salmon, trout, arctic char, sardines. Try to eat fatty fish at least twice a week.
  • omega-3 enriched eggs

Tea

Tea contains a special amino acid called L– theanine. This actually triggers the release of another neurotransmitter in the brain (called GABA or gamma-amino-butyric-acid) which gives you a relaxed feeling. Black tea, green tea, white tea and oolong tea all contain this special amino acid.

Stay well and stay safe. We are all in this together to get through the COVID-19 crisis.

 

 

5 Heart Healthy (and Affordable) Kitchen Gadgets

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February is Heart Month! So it’s a good time to get into the kitchen and cook up some healthy meals with these 5 simple and affordable kitchen gadgets. Watch my interview on CTV Your Morning!

Sue spiralizer

1. Silicon of stainless steel steamer.
Steaming your food is one of the best ways to retain its nutrients, colour and flavour. For example, when you boil broccoli, you can lose up to 50% of its vitamin C content. When you steam broccoli, you may only lose about 10% of the vitamin C content. There’s no need to buy a special steamer pot. Instead, look for a silicon or stainless steel steamer that is adjustable and can fit a pot that you already have. You can use your steamer for veggies, fish, and dim sum dumplings!

steamer crop


2. Herb scissors
Eating too much sodium / salt can lead to high blood pressure which is a risk factor for heart disease and stroke. One of the best ways to cut back on salt when cooking is to season your food with fresh herbs. Herb scissors are so easy to use and don’t require any special knife skills. When cutting fresh herbs, make sure the herbs are dry or semi-dry.

herb scissors

3. Zester or Microplane Grater
Using citrus is another fantastic way to add flavour without salt. A zester and microplane grater are two other kitchen gadgets that can help you make the most of your citrus. A zester gives long, thin strips of the citrus peel. A microplane grater has smaller blades than a zester, so you’ll get a smaller, finer gratings. You can also use a zester or grater for garlic, ginger, chocolate and cinnamon.

zester grater

4. Spiralizer
This has been one of the trendiest kitchen gadgets. Because the spiralizer typically has different blades, you can create a variety of different shapes with veggies like these zucchini ribbons which are a nice alternative to pasta. This is a great gadget to have on hand or those picky eaters in your family. Try it with zucchini, carrots, cucumbers, beets and sweet potatoes. It can make eating veggies a lot more fun.

spiralizer

5. Sheet pan
This is like a baking sheet or cookie sheet with a rim around all four edges so that any juices won’t spill out. The great thing about a sheet pan is that you can cook your protein and veggies all on the same pan (which means just one pan to wash!) Roasting veggies brings out their natural sweetness. The fat from the protein on the sheet pan actually adds moisture and flavour to the veggies around it.

sheet pan

5 Foods to Keep Your Heart Healthy!

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Heart healthy foods Feb 20 2017 - Sue L - 1

February is Heart Month! Did you know that 9 out of 10 adults have at least one risk factor for heart disease? The good news is that eating the right foods can keep your heart healthy.

Watch my interview on CTV Your Morning

Whole grains
Barley and oats specifically contain a special type of fibre called beta-glucan. This type of fibre has been shown to lower blood cholesterol which is important since high blood cholesterol is a risk factor for heart disease. The beneficial amount is 3 grams of beta-glucan fibre which is found in 1 cup of cooked barley or 1½ cups of cooked oatmeal.

Try this recipe – Vegetable, Bean & Barley Stuffed Peppers


Nuts
Research shows that eating about 1.5 to 3.5 servings of nuts 5 times or more per week can also lower the bad LDL (low density lipoprotein) cholesterol. All nuts have high proportions of healthy fats – these are called monounsaturated and polyunsaturated fats – and it’s these fats which help to reduce our cholesterol levels. Nuts are packed with nutrition like protein, vitamin E, selenium, folate and even calcium but the calories do add up, so keep in mind that a portion size is about ¼ cup. One easy way to eat more nuts is to eat them as a snack. Or you can easily add nuts to your oatmeal, in your baking recipes or in a stir-fry.


Soy protein
About 20-25 grams of soy protein helps to lower blood cholesterol levels. Plus soy protein is a great vegetarian protein. To get this amount of soy protein, try any one of these options:
– ¾ cup cooked tofu or
– ¾ cup cooked edamame beans or
– 1 cup fortified soy beverage with ¼ cup roasted soy nuts

Fish
Fatty fish such as salmon, rainbow trout, artic char, mackerel and sardines are super sources of heart healthy omega-3 fats. These omega-3 fats can reduce inflammation and blood clotting. Aim to fish at least twice a week. A serving is 75 g of cooked fish or about the size and thickness of your palm.

Try this recipe – Salmon with Peanut Cucumber Relish

Veggies and Fruit
You can’t go wrong eating more fruit and veggies. Fruit and veggies are superstars for fibre, vitamins, minerals and antioxidants which protect us from not just heart disease but other health conditions too such as high blood pressure, cancer and diabetes. As a general rule, try to have 1-2 servings of veggies or fruit at every meal and snack. Or just think of filling half your plate with veggies and fruit at every meal.

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