Download Healthy fats (liquid and soft fats)

Healthy fats (liquid and soft fats)
Monounsaturated fats- tend to lower blood cholesterol (LDL’s)
Olive, canola and peanut oils, non-hydrogenated margarines, nuts, seeds and avocado
Polyunsaturated fat- actively lowers blood cholesterol
Safflower, sunflower and corn oils, non-hydrogenated margarines
Omega- 6 fats- improves blood cholesteral
Fattier fish such as mackerel, herring, trout, salmon, swordfish, cod, canola, soybean oils,
flaxseeds, omega-3 eggs, walnuts, pecans and pine nuts
Unhealthy fats (firm fats)
Saturated fats- raises blood cholesterol (LDL’s)
Fatty meats, full-fat milk products, butter, lard, coconut, palm oils, fast foods, snack
foods, many ready prepared foods with hydrogenated vegetable oils
Trans fats- raises LDL’s and lowers HDL’s
All goods made with shortening or partially hydrogenated vegetable oils, snack foods,
fast foods and many ready-prepared foods.
Total Cholesterol
>5.2 mmol/L
LDL
>3.5
HDL
M- <1.0
F- <1.3
Total Cholesterol/HDL
>5.0 mmol/L
Triglycerides
>1.7 mmol/L
Triglycerides
- They are the most common fat found in our body
- They provide an energy source
- Levels increase after eating simple carbohydrates: candy, alcohol, pop
- Associated with excess intake of simple sugars, refined carbohydrates, saturated
fats, trans fats and alcohol
- Linked to low levels of HDL, excess body weight and poorly controlled diabetes
- High triglycerides may increase tendency for blood to clot. Then the greater the
risk of heart attack or stroke
Decrease Triglycerides
- Increasing physical activity
- Quitting smoking
- Reducing alcohol intake
- Changing diet to more complex carbohydrates: fruit, vegetables, whole grains.
- Eat less baked goods, other high-sugar foods, and less fat
- Look for non-hydrogenated oils: canola, olive oil
Causes of increase LDL--“bad cholesterol” promotes build up of fatty plaque: increase
risk for blood clots
- High intake of saturated foods: whole milk, cream, fatty cuts of beef and pork,
palm kernel oils in candies and pastries.
- High intakes of Trans fats: deep fried, cakes, cookies, snacky foods, margarine,
fatty meat, whole milk.
To lower LDL
- Decrease intake of saturated and trans fats
-
Increase soluble fiber: oatmeal, pectin rich fruit such as apples, strawberries, and
citrus fruit. Help controls blood sugar.
- Maintain healthy weight
- Physical activity
- Smoke-free
To increase HDL-- “good cholesterol” help clear up and maintain arteries
- Quitting smoking
- Exercise regularly
- Maintain healthy weight
- Fish oil (omega 3) or supplement
- Fatty fish: salmon, sardines, trout
Exercise regularly/physical activity
- 30-60 min of activity per day or most days per week
- Increases HDL
- Lowers Triglycerides
- Cuts risk of heart disease and stroke almost in half
- Can also reduce risk of diabetes, colon cancer, osteoporosis, stroke, depression,
stress and anxiety
Fiber: 25 g/day
Soluble Fiber
- Oatmeal, pectin rich fruit: apples, strawberries, citrus fruit, oats, barley helps
control blood sugar
- Sweeps out blood vessels
Insoluble fiber
- Helps promote bowel regularity as well as prevents and control bowel problems
and certain cancers.
- Ex. Wheat bran, whole grains, beans, seeds, fruit vegetables
Losing weight
- Lowers LDL and increases HDL
- Lowers triglycerides
- Lowers blood pressure and blood sugar and your overall heart health
- Decrease risk of diabetes, heart disease and stroke
Waist circumference
- >40’ men
- >35’ women
- If greater, risk of: diabetes, increase BP, heart attack and stroke
- Increase visceral fat around internal organs: makes everything work harder
Smoking
- Contributes to build up of plaque: LDL
- Low HDL
- Increased risk of blood clots
- Reduces o2 in blood
- Causes the heart to work harder
Quit smoking
-
Increases HDL
Lowers triglycerides