Download Lowering Your Cholesterol with Healthy Eating

Lowering Your Cholesterol
with Healthy Eating
Cindy Sass, RD, CDE
February 8, 2011
Lower your cholesterol …..
Lower your heart disease risk
Cardiovascular Disease
Risk Factors
Uncontrollable
Family history
Controllable
Diabetes
Man 40 years or High blood
pressure
older
Woman 45
years or older
Changeable
Smoking
High LDL cholesterol
Low HDL cholesterol
High blood triglycerides
Overweight (esp. at waist)
Inactive lifestyle
Stress
Target Blood Fat Levels Based on
Your Risk Level
Low
to
Moderate Risk
High Risk
or Existing Disease
or Diabetes
Total Blood
Cholesterol
5.2 or less
4.6 or less
LDL
Less than 3.5
Less than 2.0
HDL
1.3 or more
Triglycerides
Less than 1.7
Less than 1.5
Total Chol to
HDL Ratio
Less than 5.0
Less than 4.0
Types of Fat In The Blood
 HDL – high density lipoprotein
 the “HEALTHY” cholesterol
 works to remove cholesterol from the blood and
carry it back to the liver
 LDL – low density lipoprotein
 the “LOUSY” cholesterol
 contributes to build up of plaque in the artery
walls
 Triglycerides
 Another form of fat in the blood that can
contribute to plaque build up in the arteries
A Heart Healthy Eating Plan





Limit Bad Fats
Use Good Fats
Eat less Cholesterol
Eat more Soluble Fibre
Whole diet approach
The Bad Fats
Saturated Fat
 Solid at room
temperature.
 Found mostly in
meats, dairy and
tropical oils (palm
oil, cocunut oil).
 Increases LDL and
decreases HDL.
Saturated Fat
Saturated Fat represents 14% of total
caloric intake for Canadians.
It raises your blood cholesterol more
than anything else in your diet.
Hard to avoid - pizza, hamburgers,
steak, tacos, ice cream, cheese,
butter.
Dietary Sources of Saturated
fat (listed in decreasing order)







Cheese
Beef
Milk
Oils – Tropical
Ice Cream
Cakes/cookies
Butter
Saturated Fats
 To lower blood cholesterol:
 Keep your saturated fat intake to less
than 7% of your calories for the day.
Sample Saturated Fat Intakes
If you consume:
Calories a day
Eat no more than:
Saturated Fat
1,500
10 grams
1,800
12 grams
2,000
13 grams
2,500
17 grams
Saturated Fat content






Pumpkin pie 1/8 of pie
Swiss cheese 1 ¼ inch cube
Ground Beef, lean 3.5 oz
Bacon, 2 slices
Milk 2 %, 250 ml
Big Mac, Mcdonald’s
4g
7g
7.2 g
5.8 g
4.7 g
10.1 g
Nutrition Facts Label
How do I limit Saturated Fat?
Trim visible fat off meat.
Skin poultry before eating.
Limit eating out.
Have more meatless meals.
Use less cheese.
Switch to low fat dairy products.
Trans Fats
Trans fats raise LDL (bad) cholesterol
and decrease HDL (good) cholesterol.
Limit intake of Trans fatty acids to 2
grams or less per day.
Dietary Sources of Trans Fats
(listed in decreasing order)






Cakes/cookies/crackers/pies
Animal products ( meat, milk, butter)
Margarine
Fried potatoes (french fries)
Potato chips/pretzels/corn chips
Household shortening
Nutrition Facts Label
Trans Fats
 Formed when liquid
oils are made into
solids by the
process of
hydrogenation
 Trans fats extend
shelf life and help
consistency
Where do you find
Trans fats?
Vegetable shortening, some
margarines, cookies, crackers,
processed foods, cakes, icing, donuts,
fast food.
Trans Fats
Burger King Large Fries
 Trans Fat 8 grams,
 Saturated Fat 7 grams
Trans Fats
Tim Horton’s Donuts –
 Trans Fats 5 grams,
 Saturated Fat 5 grams
Trans Fats
 Trans Fat 6 grams
 Saturated Fat 4
grams
 Per snack size bag
Trans Fats
Pudding
 Trans Fat 1.5 grams
How do I limit Trans Fats?
Check the Nutrition Facts Labels.
Limit intake of commercially prepared
baked goods like cakes, muffins,
cookies, donuts, pies.
Limit your intake of convenience
foods.
Limit eating out.
Cholesterol
 The cholesterol in your diet raises the
cholesterol level in your blood – but
not as much as saturated fat.
 The two are often found in the same
foods.
Dietary Sources of Cholesterol
(listed in decreasing order)






Eggs
Beef
Poultry
Cheese
Milk
Fish/shellfish
What about Fibre?
Soluble Fibre
Insoluble Fibre
-helps to lower bad
cholesterol (LDL)
-aim for 7-13 grams per
day
- helps to relieve and
prevent constipation
•
•
•
•
•
•
• Wheat bran
• Whole grain foods
• Whole fruits and
vegetables
Psyllium
Legumes
Barley
Oats, oatbran, oatmeal
Some fruits
Some vegetables
Soluble fibre 7-13 g/day






Psyllium seed husks, 1 Tbsp.
All Bran Buds 1/3 cup
Psyllium supplement – 1 dose
Orange
Kidney beans – ½ cup
Oat bran 1/3 cup
4.0
3.5
3.4
2.5
2.5
1.5
g
g
g
g
g
g
Good Fats:
Use in Moderation
Fat Type
PolyUnsaturated
Sources
Effect
Omega-3 fat
Decreases
triglycerides
Canola oil, ground or crushed flaxseed, flax
oil, hemp seed and oil, and nonhydrogenated margarine made with these
oils.
May increase
HDL
Seafood and fatty fish (mackerel, sardines,
salmon, herring, trout), wild game
Walnuts, pumpkins seeds, and soybean
products.
Functional Foods: Omega-3 eggs, Omega-Pro
liquid eggs, omega-3 milk, omega-3 yogurt,
omega-3 cheese
Thins the
blood
Many heart
health
benefits
Good Fats:
Use in Moderation
Fat Type
Polyunsaturated
Monounsaturated
Sources
Omega-6 fat, Omega-9 fat
Oils: grapeseed, corn, safflower, sunflower,
soybean.
Sunflower seeds, wheat germ, nonhydrogenated margarine made with these oils.
Effect
Decreases
LDL
May
decrease
HDL
Oils: olive, canola, peanut, sesame.
Nuts: chestnuts, hazelnuts, pistachios,
almonds, macadamias, pecans, peanuts, and
their butters.
Other: fish, seafood, olives, avocado,
mayonnaise, sesame seeds, non-hydrog.
margarine (with these oils)
Decrease
LDL
May
increase
HDL
Healthy Eating
 Diets low in refined
carbohydrates work
best
 Choose whole grain
breads, cereals,
pasta, rice and keep
intake moderate (not
too much.)
 Eat more vegetables,
and some fruits such
as apples and pears.
Healthy Eating
Eat more fish, poultry and
beans/lentils, eggs and less red meat.
Avoid saturated and trans fats and use
more plant oils -canola oil, olive oil,
peanut oil, healthy margarines, mayo
and salad dressings.
Harvard Food Pyramid
Tips For Heart Healthy Cooking
 Avoid deep frying or pan frying; use a non-stick pan
 Try a vegetable oil spray
 Cook meat by broiling, roasting with a rack,
barbecuing, boiling, steaming or poaching
 Use small amounts of water, juice or broth in the
bottom of the pan to cook meats or vegetables
 Try low-fat sour cream or yogurt instead of cream
sauces
More Tips For Heart Healthy Cooking
 Instead of regular cheese sauces, try a small
amount of low-fat cheese with milk and a thickener
(corn starch or flour)
 Use salad dressings in small amounts
 Refrigerate home-made soups, stews, meat
drippings or cooked ground meats to skim off fat
before serving
 Cook with no or minimal salt
Dining Out
 Choose meals that have lower fat ingredients:
 Pasta with tomato sauce instead of cream sauce
 Plain rice instead of fried
 Baked/broiled/poached/steamed foods instead of
fried/deep fried foods

Ask for dressings and sauces “on the side” so that you can
control how much you are eating

Choose 2 appetizers instead of a main meal, share an entree,
or take home half

Get nutrition guides for the fast food places you enjoy so you
can make healthier choices.
Review
 Limit saturated fat, trans fat and
cholesterol.
 Choose small amounts of healthy
fats.
 Eat more soluble fibre.
What change will you make tomorrow?
Thank You!