CHOLESTEROL CLASS SERIES Presented By: Haley Lydstone & Christina Ferraiuolo KSC Dietetic Interns,

What Do You Want To Learn?  What foods have fiber in them?  How does fiber affect my cholesterol levels?  Soluble v. Insoluble fiber  How much fiber do we need?  How can my diet lower my cholesterol levels?  What are some healthy eating ideas and different recipes that I can use?

Fiber  Roughage/bulk  Body cannot digest or absorb  Alleviates constipation  Lowers risk of heart disease & diabetes  Feel full longer  Mainly found in:  Fruits, vegetables, legumes & whole grains

Two Types of Fiber Soluble vs. Insoluble

Soluble Fiber  Dissolves in water  Gel like substance  Oatmeal  Acts as sponge  Delays stomach emptying  Affects blood sugars  Helps control diabetes  Feel full longer

Soluble Fiber  Interferes with absorption of dietary cholesterol  Binds to cholesterol in small intestine  Prevents LDLs from entering blood stream  Cholesterol exits body through feces  Reduces LDL amounts by at most 18%

Food Sources of Soluble Fiber  Oats  Peas  Beans  Apples  Citrus fruits  Carrots  Barley  Psyllium

Insoluble Fiber  Does not dissolve in water  Gut Healthy  Add bulk to diet  Prevents constipation  Speed up passage of food through gut  Acts as a broom  ‘Sweeps’ out roughage

Food Sources of Insoluble Fiber  Whole grains  Vegetables  Bran/Wheat Fiber

Where is the Fiber?

Soluble Fiber and Cholesterol  Bile  Used in cholesterol digestion  Formed in the liver  Main component is cholesterol  Body uses cholesterol to make bile acids which are excreted daily  Soluble fiber bind to bile acids  High fiber diet  increased excretion of cholesterol

Bile and Cholesterol Bile uses more cholesterol to make bile acids:

Soluble v. Insoluble Fiber Soluble :  Sponge  Oatmeal  sticky Insoluble :  Broom  Oat bran  roughage

Recommended Daily Intake  25 grams for women  38 grams for men  Average American only consumes 15 grams  Read nutrition labels!

MYPLATE

MyPlate For a 2,000 kcal diet:  2 cups of fruit  2.5 cups of vegetables  6 oz. grain  5.5 oz. protein foods  3 cups of dairy

A Cut Above the Rest?  Poultry  Look for white meat and skinless  Beef  Leg cuts, tenderloin, top loin/sirloin, 90% lean ground  Pork  Bone in rib chop, bon in sirloin roast, ham, pork tenderloin, 90% lean ground pork

A Cut Above the Rest?  Purchase lean meats  95% lean is preferred  80% lean means it is 20% fat by weight 3 oz. of 80% lean ground beef 3 oz of 95% lean ground beef 3 oz. of ground Turkey Total grams of fat 15 grams5.6 grams 12 grams Calories from fat 135 kcals50.4 kcals 108 kcals Total Calories 230 kcals 145 kcals 198 kcals

Healthy Cooking  Use reduced fat (2%), low-fat(1%) or fat-free dairy rather than whole milk products  Blend mayo with low-fat cottage cheese for low-fat mayo  Water-packed tuna v. oil-packed  Use half oil to saute  Trim visible fats from meats, drain fats from cooked meats and remove skin from poultry

Recipe Modification… Why?  Modify to retain flavor and texture  Use healthy oils instead of butter  Some recipes just should NOT be modified  Pie crust

Recipe Modification  Use applesauce for half of butter or margarine in cakes  Use low fat cheeses  Use whole wheat flour  Use rinsed beans in place of meats  Add fruits with skin

Recipe Modification: Beans  Replace oil and butter  Replaced meats  Provide protein, fiber, vitamins & minerals  ½ cup = 5-8 grams of fiber, no fat, 8 grams of protein & 110 kcals

Recipe Modification: Beans  Low cost  1 can = $1.19 for 2 cups  1 bag of dried = $1.99 for 1 pound, yields 8 cups

How To Use Beans  Puree canned beans  Use in place of butter in baked goods  Use in place of oil, add enough water to make slurry  1:1 ratio, ¾ cup oil, use ¾ cup beans/bean slurry

How To Use Beans  Match beans to food color  Chocolate cake  black beans  Spice cake  pinto beans  White cake  white beans  White beans can be used in anything

Healthy Ways to Cook Foods  Broil  Bake  Steam  Stir fry/saute  Roasting

Recipes: Modify Me!  Use what we have learned today  What can I do to make this a healthier choice?

Call To Action Use healthy cooking skills over the holidays!

Thank You! Questions/Comments

References   www. 38thdoe.blogspot.com  www. pmj.bmj.com  www. nutritioneducationstore.com               