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Lipids A mount or type, which matters most?

Lipids A mount or type, which matters most?. Lipid Facts. Solubility Food sources Fats: animal products, solid at room temp Oils: plant products, liquid at room temp. Jobs in our b ody. Insulate Protect Precursor of bile, vit D, reproductive hormones Cell membrane component

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Lipids A mount or type, which matters most?

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  1. Lipids Amount or type, which matters most?

  2. LipidFacts • Solubility • Food sources • Fats: animal products, solid at room temp • Oils: plant products, liquid at room temp

  3. Jobs in our body • Insulate • Protect • Precursor of bile, vit D, reproductive hormones • Cell membrane component • Nervous system function

  4. Jobs in our body • Insulate • Protect • Precursor of bile, vit D, reproductive hormones • Cell membrane component • Nervous system function • Our energy reserve (stored triglycerides TG)

  5. Jobs in our food • Primary type of lipid in food (TG) • Source of fat soluble vitamins (ADEK) • Source of essential fatty acids • Fat soluble toxins/chemicals : ( • Concentrated calories • Tasty

  6. Despite Homer’s ideas, cholesterol has no flavor, taste or energy value.

  7. Cholesterol-good, bad or both?

  8. Cholesterol Toolittle Too much in wrong place Deposits in arteries Clogs them up Heart attack, stroke, ischemia……. • Nerve function • Part of cell membrane • Limit vitamin D, bile and reproductive hormone synthesis

  9. Coronary Artery Disease: What is it? • Arteries block-up over time • Trigger sets off development of blockages • If blocked, no oxygen/nutrient to heart • Tissue dies beyond blockage e.g. artery feeding heart blocked heart attack

  10. Triggers initiate plaque build-up • Smoking • Hypertension • Diabetes • Inflammation • High blood cholesterol (from diet or liver) Recall: How do lipids travel in our blood?

  11. Lipids: From food to cell • Digestion: complicated, slow process • Absorbed as chylomicrons (lipoprotein= LP) • Go to liver  made into other LPs • LPs transport most all lipid soluble substances thru body

  12. Lipoprotein primer • Made by the body; not in our food • Particles with a lipid core and a protein coat • Chylomicron: dietary TG repackaged in the wall of the small intestine travel to liver • Liver repackages chylomicrons into other lipoproteins • HDL • LDL

  13. Lipoproteins: Role in heart health • LDL…bad (cholesterol) stuff • HDL...good (cholesterol) for heart health • Both are influenced by lifestyle

  14. Smart steps to a healthy heart • Maintain healthy weight • Be physically active • Manage stress • Do not smoke • Do not drink excessively • Eat a Heart Smart Diet

  15. KEYSTONE STEPS-HEART SMART DIET • Eat more color • Eat less sodium • Eat more fiber • Eat the right fats Name foods meet all 4 requirements!

  16. EAT MORE COLOR: Fruit and veggies fiber, potassium, antioxidants, reduce inflammation

  17. EAT LESS SODIUM THE PRIMARY CUPLRIT IS… 75% + from processed foods

  18. EAT MORE FIBER particularly soluble fiber

  19. EAT THE RIGHT FATS • TOTAL: ~20-35% Calories • MORE: unsaturated • LESS: saturated • AVOID: trans fats

  20. SOURCES OF UNSATURATED FAT • Nuts • Plant oils • Avocado • Seeds • Fatty fish

  21. WHY EAT MORE UNSATURATED FAT? • Reduces LDL (if replacing saturated fat) • Reduces inflammation • Maintains arterial elasticity • Source of essential fatty acids

  22. ESSENTIAL FATTY ACIDS (EFA) • EFA’s (type of unsaturated fat) Linoleic Acid (omega-6) Alpha-Linolenic Acid or ALA (omega-3) • Unique jobs • Energy source • Excess, stored as fat!

  23. EPA & DHA: The good stuff in O-3s Oily fish (ready made EPA/DHA) tuna, salmon, herring, sardines Vegetarian sources (ALA*  EPA/DHA) flaxseed meal, soybean/tofu/walnuts/ dark leafy greens/ fortified foods

  24. SOURCES OF SATURATED FAT • Animal products • Tropical oils

  25. EAT LESS SATURATED FATS • Raises LDL: Clogs arteries • Produces inflammatory compounds that promote disease • Reduces arterial elasticity • Goal <7 % of calories

  26. AVOID TRANS FAT • No safe level of intake • Raises LDL • Decreases HDL • ↑ risk of heart attack, stroke and sudden death

  27. The devil is in the detail. Read!

  28. Pair and Share • We use cholesterol to make what life sustaining substances? 2. Describe the major components of a heart healthy diet. 3. What is our primary form of reserve body fuel? 4. If we too much, or not enough cholesterol in the body, what happens? 5. What are the major triggers of arterial blockage?

  29. Optional slides

  30. Heart Healthy Tips • Eat real food; Mostly plants !!; Not too much • Eat fatty foods with caution (<30%Cal) • Replace sat/trans fat with unsaturated fat • Ditch the salt shaker and salty sauces! • Add fiber, esp soluble….from foods • Limit alcohol intake • Be physically active • Quit smoking***

  31. How many Calories do we store as fat???? Given: 454 g/lb AND 9 Cal/gm of fat IF: you weigh 150 lb with 20% body fat THEN: you have 30 lb stored body fat….or… 122,580 fat Cal = 30 lb x 454 g/lb x 9 Cal/g How many Calories do you store?

  32. How Much Omega-3 for heart health? • If you are healthy ~500 mg EPA and DHA/day • If high triglycerides; heart disease; rheumatoid arthritis 1-3+ gm EPA and DHA daily

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