Presented to you by: Haley Lydstone & Christina Ferraiuolo KSC Dietetic Interns

  Learn the differences between fat and cholesterol in both the body and in food  Understand what cholesterol numbers mean  Identify the impact of fat from the diet on bodily cholesterol levels  Do we need cholesterol in the diet?  Understand what atherosclerosis is  Identify ways to manage cholesterol What we will learn today…

 Cholesterol in the Body 1.Formed in liver 2.Consumed in diet  not necessary  Not a fat  Waxy substance in blood Functions:  Aids in tissue and hormone formation  Protects nerves  Helps with digestion  Helps form structure of cells

 Two Types of Cholesterol  Low Density Lipoprotein  LDL  High Density Lipoprotein  HDL

 The Role of HDL  HDL  “Good”  Protective particles  Makes up 20-30% total blood cholesterol

 The Role of HDL  Protects against heart disease  Anti-inflammatory  antioxidant properties  Transports excess cholesterol out of the body  Acts as scavenger  Protects arteries from hardening  Women typically have higher HDL levels than men  33% men and 20% women  less than 40 mg/dL  Doctors consider levels less than 40 mg/dL to be low

  “Bad” cholesterol  Carries excess to arteries  Builds up in walls of arteries  plaque  Plaque build up  reduces blood flow & increases risk of heart disease  Damage causes inflammatory response The Role of LDL

  Divide total cholesterol number by HDL number  Example: total cholesterol  200 HDL  50 Ratio  4:1  According to American Heart Association   At or below 5:1. Ideal cholesterol ratio is 3.5:1 Cholesterol Ratio

 Cholesterol: Know Your Numbers  Total cholesterol: Below 200 mg/dL : Desirable Range mg/dL: Borderline high 240 mg/dL and above: High  LDL cholesterol: Below 100 mg/dL: Ideal for people at risk for heart disease mg/dL: Near Ideal md/dL: High  HDL cholesterol: Below 40 mg/dL (men): poor Below 50mg/dL (women): poor mg/dL (men): better mg/dL (women): better 60 mg/dL and above: BEST!!!

 Cholesterol in Food  Plays role in HDL & LDL levels  Fats raise levels more  American Heart Association suggests no more than 300 mg cholesterol per day  HDL & LDL do not come from food  Made by our bodies  Fat and cholesterol we consume in foods impacts lipoprotein levels

 Dietary fat:  Found in many food sources  Necessary for proper growth and development  Makes up cell membranes, protects vital organs, fat soluble vitamins  3 types:  Trans fat, saturated fat and unsaturated fat Cholesterol in Food

 Unsaturated Fat  “Healthy”  2 types  Poly- and mono- unsaturated fats  Liquid at room temperature

 Food sources:  Safflower, corn, sunflower, soy and cottonseed oil, nut oils, poultry, nuts and seeds.  Improve blood cholesterol levels  decrease risk of heart disease  Omega-3’s  decrease risk of coronary artery disease  Salmon, mackerel, herring, flaxseeds and walnuts Polyunsaturated Fats

 Monounsaturated Fats Food sources:  Olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds.  Improve blood cholesterol levels  decrease risk of heart disease  Replace saturated fats with monounsaturated fats:  Reduces LDL & increases HDL

 Food sources:  Animal products and full fat dairy  Solid at room temperature, some vegetable oils  Raises total blood cholesterol and LDL levels  Increases risk of cardiovascular disease  May also increase risk of Type 2 Diabetes Saturated Fat

 Trans Fats  Synthetically made to extend shelf life of processed foods  Found in small amounts in meat and poultry  Increase total cholesterol levels and LDL levels and lower HDL levels Food sources:  Baked/processed goods, fried foods, some margarines, and when partially hydrogenated is seen on ingredients list

 Various Fat Sources

 Sugar… Watch out!  High fructose corn syrup, refined grains & processed sugars  decreased HDL levels  Journal of the American Medical Association April 2010  added sugars and blood lipid levels  Adults average 21 teaspoons of added sugars daily  American Heart Association recommends no more than 100 calories from added sugar based on a 2,000 calorie-per-day diet

 RDA  Cholesterol  Federal government recommends 300 mg per day or less  Saturated fat  No more than 10% of daily calories  20 grams of 2,000 calorie diet  Trans Fat  1% or less daily  Poly- and mono- unsaturated fat  No guidelines, consume in place of saturated and trans fats

 Tropical Oils… As Good as They Sound?  Contain no cholesterol  High in saturated fat  Only plant foods that contain saturated fat  May increase LDL and total cholesterol levels  Consume in moderation Food sources:  Coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter

 The Egg  The 2012 Egg Study  Controversial  Related eating eggs to smoking  Results inconclusive

 Daily Food Comparison

 What is a Clogged Artery?  Atherosclerosis:  Hardening of the arteries  Fat, cholesterol & other substances build up and form plaques  Plaque buildup, results in blockages  High blood cholesterol  plaque buildup

 Artery Comparison

  Physical activity  Increases HDL & decreases LDL  Relax blood vessels & lowers blood pressure  Smoking cessation  HDL levels rise by as much as 15% to 20% after you quit.  Weight Loss  You can boost your HDL level by about 1 mg/dL for every seven pounds lost  Diet modification  Decrease LDL  Choose foods low in saturated fat, cholesterol and trans fat  Make substitutions  Eat soluble fiber Cholesterol Management

  Use healthy fats at home  Avoid saturated and trans fats  If you haven’t yet, get your numbers checked! Call to Action

 Second Class  Friday, Nov. 16 th  12-1 pm The Impact of Fiber, Recipes & Cooking Tips for Thanksgiving!

 Questions/Comments Thank You!

            Cooking Matters for Families, January 2011   Cholesterol_UCM_001215_Article.jsp             References