1. Presented to you by: Haley Lydstone & Christina Ferraiuolo KSC Dietetic Interns 2012-2013

2.   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…

3.  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

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

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

6.  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

7.   “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

8.   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

9.  Cholesterol: Know Your Numbers  Total cholesterol: Below 200 mg/dL : Desirable Range 200-239 mg/dL: Borderline high 240 mg/dL and above: High  LDL cholesterol: Below 100 mg/dL: Ideal for people at risk for heart disease 100-129 mg/dL: Near Ideal 160-189 md/dL: High  HDL cholesterol: Below 40 mg/dL (men): poor Below 50mg/dL (women): poor 40-49 mg/dL (men): better 50-59 mg/dL (women): better 60 mg/dL and above: BEST!!!

10.  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

11.  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

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

13.  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

14.  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

15.  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

16.  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

17.  Various Fat Sources

18.  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

19.  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

20.  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

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

22.  Daily Food Comparison

23.  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

24.  Artery Comparison

25.   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

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

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

28.  Questions/Comments Thank You!

29.   http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber  http://www.webmd.com/cholesterol-management/finding-the-ideal-cholesterol-ratio?page=2  http://abcnews.go.com/blogs/health/2012/08/16/egg-study-not-all-its-cracked-up-to-be/  http://www.nourishinteractive.com/healthy-living/family-nutrition-exercise-facts/healthy-food-choices-family/protein-food-group/list-lean-meat  http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001224/  http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp  http://www.mayoclinic.com/health/high-blood-cholesterol/DS00178  http://www.livestrong.com/article/244493-what-is-the-rda-for-cholesterol/  http://www.mayoclinic.com/health/hdl-cholesterol/CL00030/NSECTIONGROUP=2  http://www.mayoclinic.com/health/cholesterol-levels/CL00001  Cooking Matters for Families, January 2011  www.hsph.harvard.edu  http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Prevention-and-Treatment-of-High- Cholesterol_UCM_001215_Article.jsp  www.nhlbi.gov  www.pjsaunders.blogspot.com  www.cesidebtsolutions.org  www.cdc.gov  www.oklahomafarmreport.org  www.choosemyplate,gov  www.dunyanews.tv  www.forbes.com  www.imnimedicalsearch.com  www.basicsinternational.org  www.operationsanta.com  http://circres.ahajournals.org/content/95/8/764.full References