If you’ve made the switch from sugar to artificial sweeteners, you were probably trying to do the right thing. Less sugar, fewer calories, better numbers. It’s a reasonable trade-off, and for years the message was clear: these products are safe, tested, and a smarter choice than sugar. But are artificial sweeteners bad for your heart? The science is getting more complicated.

A wave of research published in 2025 and 2026 has raised real questions about whether artificial sweeteners are as heart-neutral as once believed, and some of the findings are worth paying attention to if you’re managing blood pressure or cholesterol. This article breaks down what the current evidence actually shows, where the research is still unsettled, and what it means for your daily choices.

Why This Matters If You’re Managing Heart Health

Artificial sweeteners are everywhere. They’re in diet sodas, sugar-free yogurt, protein bars, chewing gum, flavored waters, and dozens of other products marketed to health-conscious adults. If you’re working to lower your blood pressure or LDL cholesterol, there’s a good chance you’re using them regularly under the assumption they’re a neutral or even helpful swap.

Researchers have been tracking large populations over years and running clinical trials to better understand what these sweeteners do inside the body. The picture that’s emerging isn’t as clean as the ‘zero calories, zero consequences’ framing suggests. This doesn’t mean artificial sweeteners cause heart disease. It means the evidence is more nuanced than has been communicated, and there are now enough signals in the research to warrant a closer look.

What the Research Shows

The research landscape on artificial sweeteners and heart health falls into two categories that don’t always agree: long-term observational studies and short-term clinical trials.

Observational Studies — Signals Worth Noting

Large population studies have produced some concerning patterns. A 2026 meta-analysis published in the journal Nutrition Research and Practice pulled data from 37 studies covering more than 3.6 million participants. Higher artificial sweetener intake showed increased risk of hypertension (high blood pressure), heart failure, and stroke. A French cohort study followed more than 103,000 adults over more than a decade. Higher consumers of aspartame and acesulfame potassium had elevated rates of cardiovascular and cerebrovascular disease compared to non-consumers.

Two specific sweeteners have drawn particular attention. Erythritol, a sugar alcohol widely used in keto and low-sugar products, showed a higher risk of heart attack and stroke in research published in Nature Medicine. And a study presented at ESC Congress 2026 in August found that high blood levels of xylitol, another sugar alcohol commonly found in sugar-free gum, mints, and oral care products, showed an association with major adverse cardiovascular events.

Researchers at Tufts University published a 2026 meta-analysis of 21 randomized clinical trials. Artificial sweeteners raised both fasting insulin levels and long-term blood sugar markers compared to plain water or a placebo. Keep in mind that elevated insulin and blood sugar are themselves cardiovascular risk factors.

Where the Evidence Gets Complicated

Not all research points in the same direction. A separate 2025 meta-analysis of nine randomized controlled trials found no statistically significant differences in total cholesterol, LDL, HDL, triglycerides, systolic blood pressure, or diastolic blood pressure between people consuming artificially sweetened beverages and those consuming unsweetened ones.

Observational studies track what happens in large populations over years, but they can’t prove cause and effect. People who use a lot of artificial sweeteners may also have other habits that contribute to cardiovascular risk. Short-term clinical trials control for those variables more tightly but may not capture what happens over years of use.

The research doesn’t give a clean verdict either way. What the research does show is that artificial sweeteners are not neutral inside the body. They interact with insulin response, gut bacteria, and blood vessel function. Researchers are still working to understand exactly how.

What This Means Practically

There is no need to panic if you’ve been using Splenda in your coffee or drinking a daily Diet Coke. What it does mean is that artificial sweeteners probably shouldn’t be treated as a free pass, particularly if you’re actively managing cardiovascular risk.

The 2025-2030 Dietary Guidelines for Americans reflect the shift in thinking. The guidelines state that no amount of non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet, and encourages moving away from both sugar-sweetened and artificially sweetened beverages alike.

Practical Steps for People Managing Blood Pressure and Cholesterol

Cutting back on artificial sweeteners doesn’t mean going back to sugar. Here are specific, manageable alternatives.

Switch your beverage. Plain sparkling water, flavored sparkling water with no sweeteners added, or unsweetened herbal tea are the cleanest swaps for diet soda. If you need something slightly sweet, a small splash of 100% fruit juice in sparkling water gives flavor without artificial additives.

Read labels on “sugar-free” products. Erythritol and xylitol appear in many products marketed as healthy, including protein bars, sugar-free candy, and low-carb baked goods. Check the ingredient list, not just the front of the package.

Use small amounts of real sugar where it matters most. A teaspoon of sugar in your morning coffee is roughly 16 calories. For most people managing heart health, that’s a far smaller concern than three packets of Splenda, two diet sodas, and a sugar-free snack bar before dinner.

Don’t replace sweeteners with refined carbohydrates. If cutting diet soda leads to more juice, sweetened coffee drinks, or processed snacks, the trade-off isn’t actually better. The goal is less sweetness overall, not just a different source of it.

Frequently Asked Questions

Are artificial sweeteners bad for your heart?

The evidence is mixed but increasingly cautionary. Large observational studies have linked higher artificial sweetener consumption to elevated risks of hypertension, heart failure, and stroke. Some short-term clinical trials show no significant effect on blood pressure or cholesterol. The research raises real concerns, though it hasn’t proven that artificial sweeteners directly cause heart problems.

Which artificial sweeteners are most concerning for heart health?

Recent research has focused particularly on erythritol and xylitol, both sugar alcohols found in many low-sugar and keto-friendly products. Aspartame and acesulfame potassium have also been linked to elevated cardiovascular risk in large cohort studies.

Does diet soda raise blood pressure or cholesterol?

Short-term clinical trials have not found a direct effect on blood pressure or cholesterol from artificially sweetened beverages. However, long-term observational data suggests associations with hypertension and cardiovascular events. The discrepancy likely reflects that short trials can’t capture the effects of years of regular use.

What does the 2025 Dietary Guidelines say about artificial sweeteners?

The 2025-2030 Dietary Guidelines for Americans state that no amount of non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet, and encourages avoiding both sugar-sweetened and artificially sweetened beverages.

What are the best alternatives to artificial sweeteners?

Plain or flavored sparkling water with no sweeteners added, unsweetened herbal tea, and small amounts of real sugar used intentionally are the most practical alternatives. The goal is reducing overall sweetness dependence rather than simply swapping one sweetener for another.

Should I stop using artificial sweeteners completely?

The research doesn’t support an all-or-nothing recommendation. What it does support is reducing reliance on artificially sweetened products as a category, particularly diet beverages and products sweetened with erythritol or xylitol, and working toward less sweetness overall.

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The Bottom Line

Are artificial sweeteners bad for your heart? No definitive verdict, but the research has shifted in the past two years. The signals from large-scale studies are consistent enough that treating these products as completely harmless is harder to justify than it once was, especially for anyone managing blood pressure or cholesterol.

The practical takeaway: move toward less sweetness overall rather than searching for a substitute. Water, sparkling water, and unsweetened beverages are the best choices.

If managing blood pressure is a priority for you, the free course, 7 Natural Ways to Lower Blood Pressure, covers the specific dietary strategies with the strongest evidence behind them.

All the best,
Lisa Nelson RD

The post Are Artificial Sweeteners Bad for Your Heart? Here’s What the Evidence Says appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

If you’re trying to lower blood pressure and cholesterol, you’ve probably encountered a long list of advice. Some helpful, some overhyped, and some confusing. Superfoods, detox programs, supplements that promise dramatic results overnight. How do you decide what is actually worth your time and energy?

Here’s the straightforward answer: the habits with the biggest payoff for blood pressure and LDL cholesterol aren’t flashy. They’re consistent, cumulative, and well-supported by decades of research. The American Heart Association (AHA) and the American College of Cardiology (ACC) have clear guidance on what moves the needle, and it comes down to eight core lifestyle habits.

No gimmicks. Just what the evidence actually shows.

Why Both Numbers Matter

Two of the most important lifestyle changes to lower blood pressure and cholesterol involve targeting these two markers directly. High blood pressure puts constant stress on artery walls. Elevated LDL contributes to plaque buildup inside those arteries. Together, they significantly increase the risk of heart attack and stroke.

The good news is that lifestyle changes can meaningfully improve both. And the habits that help are largely the same ones, making it practical to address both at once.

8 Lifestyle Habits to Lower Blood Pressure and Cholesterol

1. Follow a Heart-Healthy Dietary Pattern

Benefits: Blood pressure and LDL

No single food improves heart health on its own, but an overall dietary pattern makes a significant difference. Two patterns in particular have strong research support: the DASH diet and the Mediterranean diet.

The DASH diet – Dietary Approaches to Stop Hypertension – was specifically designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, low-fat dairy, and limits sodium, red meat, and added sugars. Research consistently shows it can reduce systolic blood pressure by 8 to 14 mmHg in people with hypertension.

The Mediterranean diet, rich in vegetables, legumes, whole grains, fish, and olive oil, has been shown to reduce LDL cholesterol and lower overall cardiovascular risk. Both patterns share a common foundation: more whole foods, less processed food, and better overall nutrition quality.

You don’t have to follow either plan perfectly. Moving your overall eating pattern closer to these models produces real benefits.

2. Reduce Sodium Intake

Benefits: Blood pressure

Sodium is one of the most well-established dietary factors affecting blood pressure. Most Americans consume far more than the recommended limit of 2,300 mg per day. For many people, especially those who are sodium-sensitive, the effects on blood pressure are significant.

Reducing sodium intake to 1,500 mg per day has been shown to lower systolic blood pressure by 5 to 6 mmHg in people with hypertension. Even modest reductions produce meaningful benefits.

The challenge is that most sodium in the American diet doesn’t come from the salt shaker. It comes from packaged, processed, and restaurant foods. Reading food labels and cooking more meals at home are two of the most effective strategies for bringing sodium intake down.

3. Increase Soluble Fiber

Benefits: LDL cholesterol

Soluble fiber works by binding to cholesterol in the digestive tract and helping remove it from the body before it enters circulation. Research shows that for every 1 to 2 grams of soluble fiber added to the daily diet, LDL cholesterol drops by approximately 1 percent.

The goal is 10 to 25 grams of soluble fiber daily, as part of a total fiber intake of 25 to 35 grams. Good sources include oats and oat bran, legumes, apples, citrus fruits, barley, and psyllium husk.

Oatmeal for breakfast is one of the simplest ways to start. Add beans to a soup or salad at lunch, and you’ve already made meaningful progress toward your daily goal.

4. Get Regular Aerobic Exercise to Lower Blood Pressure and Cholesterol

Benefits: Blood pressure and LDL

Physical activity is one of the most powerful tools available for cardiovascular health. Regular aerobic exercise, the kind that raises your heart rate, has been shown to lower systolic blood pressure by 4 to 9 mmHg and modestly improve LDL and HDL cholesterol levels.

The AHA recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity. That works out to about 30 minutes of brisk walking five days a week, which is a realistic starting point for most people.

The benefits show up even at modest activity levels. If you’re currently sedentary, adding any consistent movement is a meaningful step in the right direction.

5. Lose Even a Small Amount of Weight

Benefits: Blood pressure and LDL

Excess weight puts added strain on the heart and contributes to both elevated blood pressure and unfavorable cholesterol levels. The encouraging news is that you don’t need to reach an ideal body weight to see real benefits.

Losing as little as 5 to 10 pounds can produce measurable reductions in both blood pressure and LDL cholesterol. For every 2.2 pounds lost, systolic blood pressure drops by roughly 1 mmHg. Weight loss also tends to improve HDL cholesterol and triglyceride levels at the same time.

Small, sustainable changes in diet and activity level, not dramatic short-term diets, produce the most lasting results.

6. Reduce Saturated and Trans Fat

Benefits: LDL cholesterol

Saturated fat raises LDL cholesterol by reducing the liver’s ability to clear LDL from the bloodstream. Trans fats are found in partially hydrogenated oils and do the same while also lowering HDL cholesterol, making them doubly harmful.

The AHA recommends limiting saturated fat to less than 7 percent of total daily calories and keeping trans fat as close to zero as possible. In practical terms, this means choosing leaner cuts of meat, switching to low-fat dairy, using olive or canola oil instead of butter, and avoiding packaged foods that list partially hydrogenated oils in the ingredients.

Replacing saturated fat with unsaturated fat, rather than with refined carbohydrates, is what produces the LDL benefit.

7. Include Omega-3 Fatty Acids

Benefits: Triglycerides, modest blood pressure benefit

Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, are best known for their ability to lower triglycerides, which are a separate but related cardiovascular risk factor. High-dose omega-3s can reduce triglycerides by 25 to 30 percent.

The evidence for direct LDL reduction from omega-3s is less consistent, but they do support overall cardiovascular health, have a modest blood pressure lowering effect, and help reduce inflammation in artery walls.

The AHA recommends eating fatty fish at least twice per week. Some fatty fish options include salmon, mackerel, sardines, herring, or albacore tuna. For those who don’t regularly eat fish, a high-quality fish oil supplement providing at least 850 to 1,000 mg of combined EPA and DHA daily is a reasonable option worth discussing with your healthcare provider.

8. Limit Alcohol

Benefits: Blood pressure

The connection between alcohol and blood pressure is well established. Drinking more than one drink per day for women or two drinks per day for men is associated with elevated blood pressure. Heavy or regular alcohol consumption is one of the more common and underrecognized contributors to difficult-to-control hypertension.

Cutting back on alcohol, or eliminating it, can produce meaningful reductions in blood pressure, particularly for those who currently drink regularly. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits.

The Cumulative Effect Is the Point

The most effective way to lower blood pressure and cholesterol is through the combination of better diet quality, regular movement, and modest weight management. Not through any single change.

That can feel overwhelming, but it doesn’t have to be. Starting with one or two habits and building from there is a legitimate and effective strategy. Progress compounds over time.

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Frequently Asked Questions

How quickly can lifestyle changes lower blood pressure?

Some changes, particularly sodium reduction and increased physical activity, can produce measurable results within a few weeks. Dietary pattern changes may take one to three months to show their full effect.

Can lifestyle changes to lower blood pressure and cholesterol replace medication?

For some people with mildly elevated numbers, yes. For others, lifestyle changes reduce the dose of medication needed or improve how well medication works. This is always a decision to make with your healthcare provider.

Do I need to follow DASH or Mediterranean perfectly?

No. Research shows that moving your overall eating pattern in that direction, even partially, produces real benefits. Perfection is not required.

Is soluble fiber or saturated fat reduction more important for LDL?

Both matter, and they work through different mechanisms. Reducing saturated fat and increasing soluble fiber together produce greater LDL reduction than either approach alone.

What’s the single most impactful change for blood pressure?

Sodium reduction combined with a DASH-style dietary pattern consistently shows the strongest blood pressure response in the research.

The Bottom Line on Lowering Blood Pressure and Cholesterol

The habits that genuinely lower blood pressure and cholesterol are not complicated but they do require consistency. A heart-healthy dietary pattern, reduced sodium, more soluble fiber, regular aerobic exercise, modest weight loss, less saturated and trans fat, omega-3 fatty acids, and moderate alcohol intake form a well-supported, practical foundation for better cardiovascular health.

Small changes, applied consistently, add up to meaningful results.

All the best,
Lisa Nelson RD

The post 8 Lifestyle Habits That Actually Lower Blood Pressure and LDL Cholesterol appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

Every spring, the idea of “detoxing” resurfaces. Juice cleanses, teas, supplements, and programs promising to reset your body and flush out toxins.

It sounds appealing: a fresh start, a clean slate.

But do detox diets actually work?

Short answer: No. For most healthy adults, there’s no strong evidence that detox diets or cleanses improve health. Your body already has a built-in detox system designed to do this work efficiently.

How Your Body Detoxes Naturally

If you’ve ever wondered how the body detoxes naturally, the answer lies in three key systems:

• Liver: Your primary detox organ. It processes alcohol, medications, and metabolic waste.
• Kidneys: Filter your blood and remove waste through urine.
• Digestive system: Eliminates what your body doesn’t need.

When these systems are functioning well, your body is constantly detoxifying every hour of every day.

Do Detox Diets Actually Work?

Despite bold claims, most detox cleanses don’t “remove toxins” in the way they promise.

Many people feel better during a cleanse, but that’s usually due to:

• Eating fewer ultra-processed foods
• Increasing fruit and vegetable intake
• Reducing alcohol or sugar

Not because toxins are being flushed out.

Research continues to show limited evidence supporting detox diets, while highlighting potential risks.

Risks of Detox Cleanses

Some detox approaches can actually work against your health:

• Very low-calorie diets → may lead to nutrient deficiencies
• Laxatives or colon cleanses → can cause dehydration and electrolyte imbalance
• Juice cleanses (high in oxalates) → may stress the kidneys in some individuals
• Unregulated supplements → may not be tested for safety or effectiveness

If you’re asking, “Are detox cleanses healthy?” the answer is often no, especially when they rely on restriction or quick fixes.

What Actually Supports Your Body’s Natural Detox System

If your goal is better energy, digestion, or overall health, the most effective approach is supporting your body’s natural detox system.

Here’s what actually works:

1. Stay Hydrated

Water supports kidney function and helps eliminate waste efficiently. A simple check: aim for pale yellow urine.

2. Eat a Balanced Diet

Focus on whole foods including fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide the nutrients your liver needs to function properly.

3. Prioritize Fiber

Fiber plays a key role in digestion and metabolic health. It supports regular elimination and feeds beneficial gut bacteria. Higher fiber intake is consistently linked to improved long-term health outcomes.

4. Limit Alcohol

Alcohol increases the workload on your liver. Reducing intake allows your body to focus on other essential processes.

5. Move Your Body

Regular physical activity supports circulation, metabolism, and overall system efficiency.

6. Get Enough Sleep

Sleep is critical for recovery and overall metabolic health. Aim for 7–9 hours per night.

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Why You Might Feel Like You “Need a Detox”

Feeling sluggish, bloated, or low-energy is often what drives people to search for detox solutions.

But in many cases, it’s not toxins, it’s your routine.

Common causes include:

• Inconsistent nutrition
• Low protein or fiber intake
• Poor sleep
• High stress
• Dehydration

Addressing these factors is far more effective than any detox product.

How to Detox Naturally (Without Products)

If you’re looking for a natural way to detox your body, focus on consistency and not extremes.

• Eat real, whole foods
• Stay hydrated
• Support digestion with fiber
• Sleep consistently
• Reduce alcohol and ultra-processed foods

These habits work with your body, not against it.

The Bottom Line

The idea of a quick detox is appealing but real health doesn’t come from short-term cleanses.

Your body already detoxes itself efficiently and continuously.

Instead of searching for a reset in a bottle, focus on daily habits that support your liver, kidneys, and overall health.

Because the most effective “detox” isn’t something you buy, it’s something you do consistently.

All the best,
Lisa Nelson RD

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Bananas are one of the most widely consumed fruits in the world. The health benefits of bananas extend well beyond convenience. When eaten regularly as part of a balanced diet, bananas can support energy levels, digestion, blood pressure regulation, and overall heart health. Their combination of carbohydrates, fiber, potassium, magnesium, and B vitamins provide important nutrients that contribute to metabolic and cardiovascular wellness.

Health Benefits of Bananas for Energy and Blood Sugar

Bananas are a natural source of carbohydrates, which the body converts into fuel. This makes them a reliable option for a quick energy boost, whether before a workout, during a busy day, or as part of a balanced breakfast.

In addition to carbohydrates, bananas provide dietary fiber, including resistant starch and pectin. These types of fiber slow digestion and help moderate blood sugar levels. For even better blood sugar balance, consider pairing a banana with a source of protein or healthy fat such as Greek yogurt, nuts, or peanut butter. This combination can help support steady energy and reduce rapid spikes in blood sugar.

Bananas for Blood Pressure Support

One of the most well-known health benefits of bananas is their potassium content. A medium banana provides about 420 milligrams of potassium, an essential mineral that helps regulate fluid balance, muscle function, and blood pressure.

Potassium plays an important role in counteracting the effects of excess sodium in the diet. Diets rich in potassium-containing foods like fruits and vegetables are associated with healthier blood pressure levels. The American Heart Association recommends increasing potassium-rich foods as part of an overall dietary pattern that supports cardiovascular health.

Including bananas alongside other potassium-rich foods such as leafy greens, beans, and potatoes can help support daily intake and promote healthy blood pressure.

Fiber in Bananas and Cholesterol Support

A medium banana contains about 3 grams of dietary fiber, including soluble fiber that supports healthy cholesterol levels.

Soluble fiber helps bind cholesterol in the digestive system and remove it from the body. Over time, increasing fiber intake may help improve cholesterol balance as part of a heart-healthy eating pattern that includes fruits, vegetables, whole grains, and healthy fats.

According to the Centers for Disease Control and Prevention, eating more fiber-rich foods is one strategy to help reduce the risk of cardiovascular disease.

Nutrients That Support Overall Metabolic Health

Beyond potassium and fiber, bananas are a good source of vitamin B6, which plays an important role in energy metabolism and nervous system function. Bananas also contain magnesium, a mineral involved in muscle function, blood pressure regulation, and glucose metabolism.

In addition, bananas contain antioxidants that help protect cells from oxidative stress, which is associated with chronic conditions including heart disease.

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An Easy Addition to a Heart-Healthy Diet

One of the biggest advantages of bananas is their versatility. They can be sliced into oatmeal, added to smoothies, paired with yogurt, or eaten on their own as a quick snack.

For those focused on heart health, pairing bananas with foods that provide protein, fiber, and healthy fats can create a more balanced meal or snack. For example, combining a banana with nuts, nut butter, or Greek yogurt supports sustained energy and helps maintain stable blood sugar levels.

While no single food determines overall health, the health benefits of bananas make them a simple and nutritious choice to include regularly. As part of a balanced, whole-food diet, bananas can support energy, blood pressure regulation, cholesterol balance, and long-term cardiovascular health.

All the best,
Lisa Nelson RD

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Nutrition guidance in the United States has evolved over the decades, from the original food pyramid to MyPlate and now back to a redesigned pyramid. The new US food pyramid 2026, introduced alongside the updated Dietary Guidelines for Americans, reflects a noticeable shift in how we’re encouraged to think about food and long-term health.

So what changed — and what does it mean for your plate?

What Is the New US Food Pyramid 2026?

The new visual reintroduces the pyramid shape but flips the emphasis seen in earlier versions. Instead of placing grains at the foundation, the updated model prioritizes protein, healthy fats, and nutrient-dense whole foods as central components of a healthy eating pattern.

The goal of the updated dietary guidelines for Americans is to better reflect current research on metabolic health, blood sugar regulation, and chronic disease prevention. While it’s still a general framework, not a one-size-fits-all prescription, it signals a shift toward higher-quality food choices and greater awareness of how macronutrients affect overall health.

Why Did the Food Pyramid Change?

Public health trends played a major role in the federal nutrition guidelines update. Rates of obesity, type 2 diabetes, fatty liver disease, and cardiovascular disease remain high. Researchers continue to examine how dietary patterns influence insulin resistance, inflammation, and long-term metabolic health.

Earlier low-fat messaging often led to increased intake of refined carbohydrates and processed foods. The changes to the food pyramid reflect a growing understanding that the type of fat and carbohydrate matters more than simply lowering total fat intake.

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Key Changes in the Updated Dietary Guidelines for Americans

Greater Emphasis on Protein in the New Food Pyramid

Protein now plays a more prominent role. Lean meats, fish, eggs, dairy, legumes, and other protein-rich foods are highlighted as foundational. Adequate protein supports muscle maintenance, satiety, and blood sugar stability — especially important as we age.

Healthy Fats Are Back at the Foundation

The healthy fats dietary guidelines now emphasize whole-food fat sources such as nuts, seeds, olive oil, and avocados. Rather than broadly discouraging fat, the focus is on quality. Research continues to show that unsaturated fats support heart health when replacing refined carbohydrates and highly processed foods.

Whole Grains and Carbohydrates in the 2026 Guidelines

Whole grains remain part of a healthy pattern, but the whole grains recommendations 2026 place less visual emphasis on grains as the base of the diet. The shift encourages mindful carbohydrate choices, focusing on fiber-rich, minimally processed sources rather than refined breads and sugary foods.

Stronger Limits on Added Sugar and Processed Foods

The added sugar recommendations 2026 take a firmer stance on limiting sugary beverages, sweets, and ultra-processed foods. The updated guidance reinforces that processed foods dietary guidelines should prioritize whole, minimally processed ingredients whenever possible.

How the New Food Pyramid Affects Your Diet

For most people, this isn’t about dramatically overhauling your meals. It’s about small, consistent shifts:

• Building meals around quality protein
• Including healthy fats without fear
• Choosing vegetables and fruits daily
• Reducing added sugars and refined carbohydrates

These patterns support metabolic health, triglyceride management, blood pressure control, and overall cardiovascular health.

MyPlate vs. the New Food Pyramid: What’s the Difference?

MyPlate focused on portion balance using a plate graphic divided into food groups. The new pyramid reintroduces hierarchy, visually signaling which foods should make up the foundation of daily eating.

Both models encourage variety and balance. The pyramid simply emphasizes nutrient density and metabolic impact more clearly.

What the New US Dietary Guidelines Mean for Everyday Eating

The new US dietary guidelines explained simply: prioritize real food. Focus on quality protein, healthy fats, vegetables, fruits, and fiber-rich carbohydrates. Limit highly processed foods and added sugars.

Guidelines will continue to evolve as science advances. What remains consistent is this: long-term health is built through sustainable, balanced eating patterns…not extremes.

All the best,
Lisa Nelson RD

The post New US Food Pyramid 2026: What Changed in the Updated Dietary Guidelines? appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

Over the past few years, I’ve become increasingly familiar with Jesse Itzler’s work and the way he thinks about challenge, growth, and living life with intention. Many of you know that in 2023 I completed the 29029 Everesting event, and in 2024 I took on the 29029 Trail endurance event. Both were created by a company Jesse co-founded. Learning about the Jesse Itzler Misogi method has been especially inspiring for how to approach big health goals with intention and structure.

What I’ve learned through those experiences is that big, meaningful change never happens by accident. It happens through structure, intention, and stretching yourself. And that’s exactly what Jesse teaches.

I’ve been reflecting on Jesse’s yearly planning philosophy, including his Misogi, Kevin’s Rule, and his simple three-part annual plan, and I want to show you how to apply it to your own health goals so that six months from now, you can look back and say, “I actually did it.”

Jesse Itzler’s Three Key Concepts: Applied to Your Health

1. The Misogi: One Big, Hard, Stretch Goal

The Jesse Itzler Misogi is described as a once-a-year challenge that’s so difficult it has a 50% chance of failure. It’s designed to stretch your limits and transform your belief in what you can do.

For health goals, your Misogi does not need to be an ultra, a mountain, or anything extreme. It simply needs to push you outside your comfort zone, far enough that the process forces growth.

Examples of a Health-Focused Misogi

• Completing a 5K, 10K, or half marathon when you’ve never been a runner.
• Hitting 10,000 steps every single day for a full month.
• Following a 6-week strength plan without missing a workout.
• Eating heart-healthy for 30 days with no exceptions.
• Overcoming a fear, like joining a gym, trying a group class, or hiring a trainer.
• Completing a 12-week walking program and doubling your weekly mileage.
• Signing up for a local charity hike or cycling event and fully training for it.

A Misogi should make you think:
“I’m not sure I can do this… but I think I want to try.”

Because here’s the truth:
When you train yourself to do something hard on purpose, everything else in your life feels easier.

2. Kevin’s Rule: Schedule a mini-adventure every 8 weeks

Kevin’s Rule is named after Jesse’s friend Kevin who always says yes to new experiences. The concept is refreshingly simple:

Every 8 weeks, schedule a planned mini-adventure that breaks your routine.

This is powerful for heart health because positive experiences and novelty are directly linked to:

• Improved cardiovascular outcomes
• Reduced blood pressure
• Better stress hormone regulation
• Greater motivation to stay consistent with healthy habits

Mini-adventures create internal momentum. They reset your nervous system. They help you feel alive again which matters deeply when stress, monotony, or burnout are part of your health story.

Mini-Adventure Ideas for Heart Health

• Join a pickleball league (moderate cardio + fun + community).
• Try a Mediterranean cooking class.
• Explore a new hiking trail – easy, moderate, or challenging.
• Take a pottery, dance, drumming, or art class to decompress.
• Try a new fitness class you’ve been curious about.
• Visit an indoor track or museum on a cold day and walk laps.
• Spend a Saturday morning entirely phone-free.
• Try contrast therapy (sauna + cold plunge).
• Go biking somewhere scenic and new.
• Take a weekend “wellness field trip” – yoga, meditation, walking, quiet.

These micro-adventures reduce stress naturally and chronic stress is one of the biggest contributors to cardiovascular disease.

And they work seamlessly with my “plan for obstacles” step (keep reading) since mini-adventures help you reconnect with your motivation when life starts feeling monotonous or heavy.

3. Winning Habits: One Thoughtful Change Per Quarter

You cannot change everything all at once. Not sustainably, anyway.
Too much at once is the fastest path to discouragement.

This is where so many people derail, not from lack of effort, but from trying to do too much, too fast.

Jesse’s simplicity is brilliant:

Choose one new habit per quarter and master it.

That gives you 90 days to practice, repeat, adjust, stabilize, and actually integrate the habit before adding more. By the end of a year, you have four deeply rooted, meaningful changes, not twelve abandoned ones.

Quarterly Winning Habit Ideas for Heart Health:

Q1 – Move More

• Walk 30 minutes, 4 times weekly (schedule the exact days + times).
• Add two strength sessions per week (10–20 minutes if you’re new).
• Track steps and aim to increase by 1,000/day from your baseline.

Q2 – Eat for Heart Health

• Add one cup of leafy greens daily.
• Increase fiber to 30–35 grams per day.
• Choose heart-healthy fats (olive oil, avocado, salmon) weekly.
• Add beans to your lunch every day for 30 days.

Q3 – Lower Stress

• Practice 5 minutes of breathwork daily.
• Turn off screens 30 minutes before bed.
• Try a nightly wind-down ritual to lower cortisol.

Q4 – Build Strength & Longevity

• Incorporate weekly loaded carries (farmer carries).
• Add 10 minutes of mobility every morning.
• Train balance once a week, critical for longevity.

These are measurable, actionable, specific, and completely align with how to create an action plan:
Clear → Specific → Scheduled → Trackable.

How to Use This Framework to Be Closer to Your Health Goals by Year’s End

Jesse organizes his year using three simple questions:

1. What’s my Misogi?
2. What’s my Kevin’s Rule experience?
3. What are the day-to-day habits that support who I want to become?

Most people focus only on #3… but the real change comes from doing all three together.

Let’s break it down.

Step 1: Define Your Misogi (Your Stretch Goal)

Example:
“I will walk 100 miles total before the end of the year.”

Notice how different this is from:
“I should walk more.”

Your brain responds differently to concrete goals.

Other examples:

• “I will lower my blood pressure by 10 points with daily habits.”
• “I will strength train 24 times in the next 12 weeks.”
• “I will complete a 5K by December.”

Step 2: Schedule Your Mini-Adventures (Break Up Your Routine)

Example:
“I will try one new active hobby each month until I find one I love.”

Add one to your calendar every 8 weeks.

Step 3: Choose Your First Winning Habit (Your Foundation)

Start with ONE:

• Eat 1 cup of leafy greens daily
• Walk briskly 30 minutes, 4 days/week
• Add omega-3–rich foods twice a week
• Practice 5 minutes of breathing to reduce stress
• Track blood pressure weekly
• Drink 64 ounces of water daily

These small, consistent habits are what actually move the needle.

Tired of changes that don't last?

Five stages of change, and a 30-question quiz to find yours. The report arrives right away.

Prepare for Success

Let’s walk through how someone focused on improving heart health can start today.

1. Plan for Obstacles

People don’t fail because the plan is bad.
They fail because they never planned for real life.

For each habit, list:

• What could go wrong
• Your backup plan

Examples:

• If it’s raining during my walk → treadmill, mall, or home circuit.
• If I’m tired after work → walk 15 minutes instead of 30.
• If dinner plans come up → lunch is the heart-healthy meal that day.
• If I forget my breathing exercises → set a 9 p.m. reminder.

Obstacle planning transforms intention into follow-through.

2. Review Monthly and Adjust

Track your habits, check them off, and review monthly.
If something isn’t working, you revise – don’t quit.

Once a month:

• Check your calendar
• Review the habits you completed
• Look for patterns
• Celebrate what went well
• Adjust what isn’t working

Progress is rarely linear.
But with monthly review, it becomes consistent.

Final Thoughts

Success comes from clear goals, simple steps, intentional structure, and consistent reassessment.

3 Key Concepts:

• A stretch challenge (Misogi)
• Mini-adventures that break your routine (Kevin’s Rule)
• Daily behaviors done consistently (Winning Habits)

This structure helps you:

• Stay motivated
• Lower stress
• Build confidence
• Strengthen your heart
• And finally follow through on your health goals

As I’ve learned through my endurance events, big change doesn’t happen because we feel like it.
It happens because we set the intention, make a plan, and stay connected to why it matters.

You do not need perfection, you just need direction.

And this framework gives you exactly that.

All the best,
Lisa Nelson RD

Support Your Training and Recovery with Amino Acids

When you’re pushing your limits, whether training for endurance events, increasing daily activity, or building heart-healthy habits, your body needs the building blocks to recover efficiently. Amino acids play a key role in muscle repair, energy production, and overall performance.

The supplement I use is Amino Acid Supreme Powder by Designs for Health. It provides a balanced spectrum of amino acids to help:

✓ Support muscle recovery after workouts or long walks
✓ Promote healthy energy metabolism
✓ Help maintain lean muscle and strength as you increase activity
✓ Support overall wellness during periods of stress or intense training

The post How to Use Jesse Itzler’s Misogi to Reach Your Health Goals appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

If you’re looking for a naturally sweet, nutrient-packed fruit to add to your diet, persimmons are worth exploring. Beyond their vibrant color and honey-like flavor, persimmons provide multiple health benefits that support digestion, heart health, and overall wellness.

1. Rich in Vitamins and Antioxidants

Persimmons are packed with vitamins A and C, which are essential for immune function, skin health, and vision. They also contain antioxidants like beta-carotene and flavonoids, helping to reduce inflammation and protect your body from oxidative stress. Incorporating persimmons regularly is one of the easiest ways to enjoy persimmon health benefits naturally.

2. Supports Digestive Health

High in dietary fiber, persimmons promote healthy digestion and regularity. Fiber also feeds beneficial gut bacteria, contributing to a balanced microbiome, which is vital for immune support and overall gut health. Enjoy persimmons fresh, in oatmeal, or as part of a salad to increase your fiber intake.

3. Heart Health Benefits

Persimmons contain potassium and heart-healthy flavonoids. Potassium helps maintain healthy blood pressure, while flavonoids reduce oxidative stress and inflammation in the cardiovascular system. Including persimmons in your diet may help support healthy cholesterol levels and overall heart function.

Tired of changes that don't last?

Five stages of change, and a 30-question quiz to find yours. The report arrives right away.

4. Natural Energy Boost

With natural sugars and complex carbohydrates, persimmons provide sustained energy. They make an ideal snack for a mid-morning or afternoon boost, offering a healthy alternative to processed sweets. Adding persimmons to your daily routine is another way to take advantage of persimmon health benefits while enjoying a naturally sweet treat.

5. Versatile and Delicious

Persimmons can be enjoyed fresh, dried, or cooked. Slice them into salads, blend into smoothies, or roast them for a naturally sweet treat. They pair well with nuts, yogurt, or spices like cinnamon and ginger.

Bottom Line

Persimmons are a delicious, nutrient-rich fruit offering a wide range of health benefits. From supporting digestion and heart health to boosting immunity and energy, adding persimmons to your diet is an easy, flavorful way to nourish your body and enhance overall wellness.

The post Persimmon Health Benefits: A Sweet Boost for Your Health appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

Your immune system works around the clock to protect your body from viruses, bacteria, and environmental stressors. While genetics and age influence immune health, daily habits play a major role in how to strengthen immunity naturally and keep your body defending itself effectively.

Recent studies highlight several effective ways to strengthen immunity naturally through nutrition, movement, sleep, and stress balance.

1. Eat a Balanced, Nutrient-Dense Diet

A diet rich in whole foods supports a diverse gut microbiome which is a key regulator of immune function. A 2024 review in the British Journal of Nutrition found that diets emphasizing vegetables, fruits, legumes, and omega-3 fats improved immune resilience and reduced inflammation markers.

Aim for a variety of colorful produce, lean proteins, and healthy fats. Vitamin C, zinc, and selenium are particularly important for white blood cell activity and antioxidant defense.

2. Support Your Gut Health

About 70% of your immune cells reside in the gut. Maintaining balance in the gut microbiota helps your body recognize harmful pathogens and prevent chronic inflammation.

A 2018 study in Synthetic and Systems Biotechnology demonstrated that probiotics are effective for fighting the common cold and influenza-like respiratory infectiosn by boosting the immune system.

Include probiotic-rich foods such as yogurt, kefir, sauerkraut, and fermented vegetables, or consider a clinically validated supplement.

3. Prioritize Quality Sleep

Quality sleep is a key part of how to strengthen immunity naturally, as it allows your immune system to reset and produce infection-fighting cytokines. Inadequate sleep, even for one week, can reduce immune cell activity by up to 30%.

A 2023 clinical trial published in Current Biology found that adults who averaged seven or more hours of sleep had stronger antibody responses following vaccination than those who slept less than six hours.

Establish a consistent bedtime routine and limit screen exposure before bed to support natural melatonin production.

4. Manage Stress Levels

Chronic stress increases cortisol, which can suppress immune defenses over time. A 2025 study in Molecular Biology Reports linked high stress reactivity to reduced immune cell function affecting the ability to fight infections.

Incorporate daily relaxation techniques such as deep breathing, yoga, or meditation. Even 10 minutes of mindful breathing can lower cortisol and improve immune balance.

Tired of changes that don't last?

Five stages of change, and a 30-question quiz to find yours. The report arrives right away.

5. Stay Active

Regular, moderate exercise enhances circulation, helping immune cells move efficiently throughout the body. A 2023 publication in British Journal of Sports Medicine found regular aerobic activity is linked to lower risk of death from flu or pneumonia.

Choose activities you enjoy — brisk walking, cycling, swimming, or strength training — and allow time for recovery between intense workouts.

6. Consider Key Supplements

Even with a balanced diet, certain nutrients may need extra support. Vitamin D, omega-3 fatty acids, and CoQ10 have all been linked to immune resilience.

In fact, research from 2021 in Antioxidants found that adults with optimal CoQ10 levels had better mitochondrial function and reduced oxidative stress, both of which support immune response and energy production.

The Bottom Line

Supporting your immune system and learning how to strengthen immunity naturally doesn’t require drastic changes, just consistent, balanced habits. Focus on nourishing foods, restorative sleep, stress management, movement, and targeted nutrients. Small daily choices can make a measurable difference in how your body defends, recovers, and thrives year-round.

The post Boosting Immunity: Six Evidence-Backed Strategies for a Stronger Defense appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

When you think about heart health, your first thoughts might be about cholesterol, blood pressure, or exercise. These are the big players everyone talks about—and they’re important. But did you know that your gums and teeth can also play a role in your heart’s well-being? The oral health and heart disease connection is real, and understanding it can help you take better care of both your mouth and your heart.

What’s the Oral Health and Heart Disease Connection?

Gum disease, also known as periodontal disease, is a common condition where the gums become inflamed due to bacterial infections. If left untreated, it can lead to tooth loss and other serious health issues. What many people don’t realize is that gum disease doesn’t just affect your mouth—it can have effects throughout your body.

Your mouth is full of both good and bad bacteria. When plaque builds up around your teeth, harmful bacteria can thrive, causing inflammation in your gums. This inflammation isn’t just local; these bacteria and the chemicals they produce can enter your bloodstream through tiny openings in your inflamed gums.

Once in your bloodstream, these bacteria and inflammatory molecules can travel to your arteries, the blood vessels that carry oxygen-rich blood to your heart and other organs. This can trigger inflammation in the arteries themselves, which contributes to the buildup of plaque—a sticky substance made of fat, cholesterol, calcium, and other debris—in a process called atherosclerosis (Harvard Health Publishing).

Atherosclerosis narrows and stiffens your arteries, making it harder for blood to flow freely. Over time, this can lead to serious cardiovascular problems, including heart attacks and strokes.

What Does the Research Say about the Oral Health and Heart Disease Connection?

A 2020 consensus report in the Journal of Clinical Periodontology reviews how periodontal inflammation may accelerate atherosclerosis—the buildup of plaque in arteries—and increase heart disease risk (Journal of Clinical Periodontology, 2020).

A 2024 review in Cardiology Research and Practice highlights how bacteria from gum disease can enter the bloodstream, invade artery walls, and trigger inflammation that promotes atherosclerosis and increases heart disease risk. This recent study reinforces the critical link between oral infections and cardiovascular health.

Research findings show that taking care of your gums is more than just good dental hygiene — it’s a vital part of protecting your heart health.

How Can You Protect Both Your Mouth and Your Heart?

Here are some simple steps you can take to optimize the health of both your gums and your cardiovascular system:

1. Brush and Floss Regularly
   Brushing your teeth at least twice a day and flossing daily is essential to remove plaque and food particles that can cause gum disease (American Dental Association).
2. Visit Your Dentist Regularly
   Professional dental cleanings remove hardened plaque (tartar) that you can’t remove at home. Dentists also check for early signs of gum disease and provide treatment before it worsens.
3. Avoid Tobacco
   Smoking and chewing tobacco increase the risk of gum disease dramatically. They also impair your immune system’s ability to fight infection and slow healing.
4. Eat a Heart-Healthy Diet
   Foods rich in antioxidants and nutrients—like fruits, vegetables, whole grains, nuts, and lean proteins—help reduce inflammation throughout your body, including your gums and arteries.
5. Manage Stress
   Chronic stress affects your immune system and can contribute to inflammation and gum disease. Finding healthy ways to manage stress can help protect your oral and heart health.
6. Stay Hydrated and Practice Good Oral Hygiene Habits
   Drinking water helps wash away food particles and bacteria.

When Should You See a Healthcare Provider?

If you notice any signs of gum disease—such as red, swollen, or bleeding gums, persistent bad breath, or gums that are pulling away from your teeth—it’s time to visit your dentist. Early treatment can reverse gum disease before it leads to serious problems.

Additionally, if you have risk factors for heart disease—like high blood pressure, high cholesterol, diabetes, or a family history of heart issues—make sure your healthcare providers know about your oral health. Working together, your dentist and doctor can help you take a holistic approach to your health.

Final Thoughts

Your oral health isn’t just about keeping a pretty smile; it’s an important piece of your overall health puzzle. By caring for your gums and teeth, you’re also helping protect your heart and your future well-being.

All the best,
Lisa Nelson RD

The post The Surprising Role of Oral Health in Heart Disease appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

Triglycerides are a type of fat found in the blood. After you eat, your body converts any calories it doesn’t need to use right away into triglycerides, storing them in fat cells. Later, hormones release these triglycerides for energy.

While triglycerides are essential for overall health, high levels can increase the risk of heart disease and may signal metabolic syndrome. This condition includes a combination of risk factors such as high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol levels.

How to Lower Triglycerides

Keeping triglyceride levels in check is essential for heart health. Recent studies highlight several effective strategies:

Improve Your Diet

Eating a heart-healthy diet plays a key role in lowering triglycerides. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, has been associated with a 12-14% reduction in triglyceride levels. Increasing dietary fiber and replacing trans fats with unsaturated fats can further support healthy triglyceride levels.

Maintain a Healthy Weight & Stay Active

Regular physical activity helps burn calories and reduce fat stores, directly lowering triglyceride levels. Even moderate exercise, such as brisk walking or cycling, can make a significant difference. Achieving and maintaining a healthy weight also plays a crucial role in triglyceride management.

Increase Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish like salmon and mackerel, as well as in supplements like fish oil, can help lower triglyceride levels by 25-30%. Adding these healthy fats to your diet can support both heart and brain health.

Eight steps to lower your cholesterol

Eight steps over eight days. The first one arrives right away.

Cut Back on Added Sugars & Refined Carbs

Reducing simple carbohydrates—such as white bread, pastries, and sugary drinks—can prevent insulin spikes that lead to increased triglyceride production. Opt for whole grains, legumes, and fiber-rich foods to support better blood sugar and lipid levels.

Limit Alcohol Intake

Alcohol is high in sugar and empty calories, which can contribute to higher triglyceride levels. Cutting back or eliminating alcohol can significantly improve your triglyceride numbers, especially for those with already elevated levels.

The Bottom Line

Maintaining healthy triglyceride levels is crucial for heart health. Simple lifestyle changes—such as improving your diet, exercising regularly, managing weight, and limiting sugar and alcohol—can have a lasting impact. Always consult with a healthcare professional before making major changes to your lifestyle or medication plan to ensure a personalized approach to your heart health.

The post Triglycerides: What They Are & Proven Ways to Lower Triglycerides Naturally appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.