Lowering Your Cholesterol with Healthy Eating

Cindy Sass, RD, CDEFebruary 8, 2011

Lower your cholesterol …..Lower your heart disease risk

Cardiovascular DiseaseRisk Factors

Uncontrollable

Controllable

Changeable

Family history

Man 40 years or older

Woman 45 years or older

Diabetes

High blood pressure

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

Lowto

Moderate Risk

High Riskor 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 FatsSaturated 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: Eat no more than:

Calories a day 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 4 g Swiss cheese 1 ¼ inch cube 7 g Ground Beef, lean 3.5 oz 7.2 g Bacon, 2 slices 5.8 g Milk 2 %, 250 ml 4.7 g Big Mac, Mcdonald’s 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 FriesTrans Fat 8 grams, Saturated Fat 7 grams

Trans Fats

Tim Horton’s Donuts – Trans Fats 5 grams, Saturated Fat 5 grams

Trans FatsTrans Fat 6 gramsSaturated Fat 4

grams

Per snack size bag

Trans Fats

PuddingTrans 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-helps to lower bad cholesterol (LDL) -aim for 7-13 grams per day

Insoluble Fibre- helps to relieve and prevent constipation

• Psyllium• Legumes• Barley• Oats, oatbran, oatmeal• Some fruits• Some vegetables

• Wheat bran• Whole grain foods• Whole fruits and vegetables

Soluble fibre 7-13 g/day Psyllium seed husks, 1 Tbsp. 4.0

g All Bran Buds 1/3 cup 3.5 g Psyllium supplement – 1 dose 3.4

g Orange 2.5 g Kidney beans – ½ cup 2.5 g Oat bran 1/3 cup 1.5 g

Good Fats:Use in Moderation

Fat Type Sources Effect

Poly-Unsaturated

Omega-3 fatSeafood and fatty fish (mackerel, sardines, salmon, herring, trout), wild game

Canola oil, ground or crushed flaxseed, flax oil, hemp seed and oil, and non-hydrogenated margarine made with these oils.

Walnuts, pumpkins seeds, and soybean products.

Functional Foods: Omega-3 eggs, Omega-Pro liquid eggs, omega-3 milk, omega-3 yogurt, omega-3 cheese

Decreases triglyceride

s

May increase

HDL

Thins the blood

Many heart health

benefits

Good Fats:Use in Moderation

Fat Type Sources Effect

Poly-unsaturated

Omega-6 fat, Omega-9 fatOils: grapeseed, corn, safflower, sunflower, soybean.Sunflower seeds, wheat germ, non-hydrogenated margarine made with these oils.

Decreases LDL

May decrease

HDL

Mono-unsaturated

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 EatingDiets 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!