Lowering Your Cholesterol with Healthy Eating
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Lowering Your Cholesterol with Healthy Eating
Cindy Sass, RD, CDEFebruary 8, 2011
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Lower your cholesterol …..Lower your heart disease risk
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Cardiovascular DiseaseRisk Factors
Uncontrollable
Controllable
Changeable
Family history
Man 40 years or older
Woman 45 years or older
Diabetes
High blood pressure
Smoking
High LDL cholesterol
Low HDL cholesterol
High blood triglycerides
Overweight (esp. at waist)
Inactive lifestyle
Stress
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Target Blood Fat Levels Based on Your Risk Level
Lowto
Moderate Risk
High Riskor Existing Disease
or Diabetes
Total Blood Cholesterol
5.2 or less 4.6 or less
LDL Less than 3.5 Less than 2.0
HDL 1.3 or more
Triglycerides Less than 1.7 Less than 1.5
Total Chol to HDL Ratio
Less than 5.0 Less than 4.0
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Types of Fat In The Blood
HDL – high density lipoprotein the “HEALTHY” cholesterol works to remove cholesterol from the blood
and carry it back to the liver
LDL – low density lipoprotein the “LOUSY” cholesterol contributes to build up of plaque in the
artery walls
Triglycerides Another form of fat in the blood that can
contribute to plaque build up in the arteries
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A Heart Healthy Eating Plan
Limit Bad Fats Use Good Fats Eat less Cholesterol Eat more Soluble Fibre Whole diet approach
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The Bad FatsSaturated Fat
Solid at room temperature.
Found mostly in meats, dairy and tropical oils (palm oil, cocunut oil).
Increases LDL and decreases HDL.
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Saturated Fat
Saturated Fat represents 14% of total caloric intake for Canadians.
It raises your blood cholesterol more than anything else in your diet.
Hard to avoid - pizza, hamburgers, steak, tacos, ice cream, cheese, butter.
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Dietary Sources of Saturated fat (listed in decreasing order)
Cheese Beef Milk Oils – Tropical Ice Cream Cakes/cookies Butter
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Saturated Fats
To lower blood cholesterol: Keep your saturated fat intake to less
than 7% of your calories for the day.
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Sample Saturated Fat Intakes
If you consume: Eat no more than:
Calories a day Saturated Fat
1,500 10 grams
1,800 12 grams
2,000 13 grams
2,500 17 grams
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Saturated Fat content
Pumpkin pie 1/8 of pie 4 g Swiss cheese 1 ¼ inch cube 7 g Ground Beef, lean 3.5 oz 7.2 g Bacon, 2 slices 5.8 g Milk 2 %, 250 ml 4.7 g Big Mac, Mcdonald’s 10.1 g
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Nutrition Facts Label
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How do I limit Saturated Fat?
Trim visible fat off meat.Skin poultry before eating.Limit eating out.Have more meatless meals.Use less cheese.Switch to low fat dairy products.
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Trans Fats
Trans fats raise LDL (bad) cholesterol and decrease HDL (good) cholesterol.
Limit intake of Trans fatty acids to 2 grams or less per day.
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Dietary Sources of Trans Fats (listed in decreasing order)
Cakes/cookies/crackers/pies Animal products ( meat, milk, butter) Margarine Fried potatoes (french fries) Potato chips/pretzels/corn chips Household shortening
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Nutrition Facts Label
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Trans Fats
Formed when liquid oils are made into solids by the process of hydrogenation
Trans fats extend shelf life and help consistency
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Where do you find Trans fats?
Vegetable shortening, some margarines, cookies, crackers, processed foods, cakes, icing, donuts, fast food.
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Trans Fats
Burger King Large FriesTrans Fat 8 grams, Saturated Fat 7 grams
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Trans Fats
Tim Horton’s Donuts – Trans Fats 5 grams, Saturated Fat 5 grams
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Trans FatsTrans Fat 6 gramsSaturated Fat 4
grams
Per snack size bag
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Trans Fats
PuddingTrans Fat 1.5 grams
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How do I limit Trans Fats?
Check the Nutrition Facts Labels.Limit intake of commercially prepared
baked goods like cakes, muffins, cookies, donuts, pies.
Limit your intake of convenience foods.
Limit eating out.
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Cholesterol
The cholesterol in your diet raises the cholesterol level in your blood – but not as much as saturated fat.
The two are often found in the same foods.
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Dietary Sources of Cholesterol (listed in decreasing order)
Eggs Beef Poultry Cheese Milk Fish/shellfish
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What about Fibre?
Soluble Fibre-helps to lower bad cholesterol (LDL) -aim for 7-13 grams per day
Insoluble Fibre- helps to relieve and prevent constipation
• Psyllium• Legumes• Barley• Oats, oatbran, oatmeal• Some fruits• Some vegetables
• Wheat bran• Whole grain foods• Whole fruits and vegetables
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Soluble fibre 7-13 g/day Psyllium seed husks, 1 Tbsp. 4.0
g All Bran Buds 1/3 cup 3.5 g Psyllium supplement – 1 dose 3.4
g Orange 2.5 g Kidney beans – ½ cup 2.5 g Oat bran 1/3 cup 1.5 g
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Good Fats:Use in Moderation
Fat Type Sources Effect
Poly-Unsaturated
Omega-3 fatSeafood and fatty fish (mackerel, sardines, salmon, herring, trout), wild game
Canola oil, ground or crushed flaxseed, flax oil, hemp seed and oil, and non-hydrogenated margarine made with these oils.
Walnuts, pumpkins seeds, and soybean products.
Functional Foods: Omega-3 eggs, Omega-Pro liquid eggs, omega-3 milk, omega-3 yogurt, omega-3 cheese
Decreases triglyceride
s
May increase
HDL
Thins the blood
Many heart health
benefits
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Good Fats:Use in Moderation
Fat Type Sources Effect
Poly-unsaturated
Omega-6 fat, Omega-9 fatOils: grapeseed, corn, safflower, sunflower, soybean.Sunflower seeds, wheat germ, non-hydrogenated margarine made with these oils.
Decreases LDL
May decrease
HDL
Mono-unsaturated
Oils: olive, canola, peanut, sesame.
Nuts: chestnuts, hazelnuts, pistachios, almonds, macadamias, pecans, peanuts, and their butters.
Other: fish, seafood, olives, avocado, mayonnaise, sesame seeds, non-hydrog. margarine (with these oils)
Decrease LDL
May increase
HDL
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Healthy EatingDiets low in refined
carbohydrates work best Choose whole grain
breads, cereals, pasta, rice and keep intake moderate (not too much.)
Eat more vegetables, and some fruits such as apples and pears.
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Healthy Eating
Eat more fish, poultry and beans/lentils, eggs and less red meat.
Avoid saturated and trans fats and use more plant oils -canola oil, olive oil, peanut oil, healthy margarines, mayo and salad dressings.
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Harvard Food Pyramid
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Tips For Heart Healthy Cooking Avoid deep frying or pan frying; use a non-
stick pan
Try a vegetable oil spray
Cook meat by broiling, roasting with a rack, barbecuing, boiling, steaming or poaching
Use small amounts of water, juice or broth in the bottom of the pan to cook meats or vegetables
Try low-fat sour cream or yogurt instead of cream sauces
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More Tips For Heart Healthy Cooking
Instead of regular cheese sauces, try a small amount of low-fat cheese with milk and a thickener (corn starch or flour)
Use salad dressings in small amounts
Refrigerate home-made soups, stews, meat drippings or cooked ground meats to skim off fat before serving
Cook with no or minimal salt
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Dining Out Choose meals that have lower fat ingredients:
Pasta with tomato sauce instead of cream sauce Plain rice instead of fried Baked/broiled/poached/steamed foods instead of
fried/deep fried foods
Ask for dressings and sauces “on the side” so that you can control how much you are eating
Choose 2 appetizers instead of a main meal, share an entree, or take home half
Get nutrition guides for the fast food places you enjoy so you can make healthier choices.
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Review
Limit saturated fat, trans fat and cholesterol.
Choose small amounts of healthy fats. Eat more soluble fibre.
What change will you make tomorrow?
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Thank You!