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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