Heart disease is #1 cause of death in this country…what foods raise LDL (bad) cholesterol? Are all fats bad for us? Do

1. Heart disease is #1 cause of death in this country…what foods raise LDL (bad) cholesterol? • Are all fats bad for us? • Does fat make us fat? • Can a product be “cholesterol free” and still raise your LDL blood cholesterol?

2. Lipid & Fat: Overview • What is a lipid? • Triglycerides, phospholipids and cholesterol • Triglycerides = Fat • Saturated & unsaturated • 2 Essential fatty acids • Omega 3 & Omega 6 • Trans fat • Why do you need fat? • How does fat & cholesterol travel through your body? • VLDL, LDL & HDL • How to eat to prevent heart disease • Good fat & bad fat

3. Lipids • Triglycerides • Fats and oils • Phospholipids • The body can make what it needs • Lecithin • Sterols • The body can make what it needs • Cholesterol

4. Triglycerides • Major lipid in the diet and body • Fat in food = Triglycerides • Fat in your blood = Triglycerides • Fat = Triglycerides • Made up of glycerol and 3 fatty acids

5. Fatty Acids • The Type of Fatty Acid Determines: • Whether the fat is solid or liquid at room temperature • Whether the fat is healthy or unhealthy for you • 2 Types of Fatty Acids • Saturated fatty acids • Unsaturated fatty acids • Monounsaturated • Polyunsaturated

6. Saturated Fatty Acid • All single bonds between carbons • Saturated “full” with hydrogen atoms • Hard at room temperature

7. Saturated Fat • Sources: Beef, salami, full fat dairy products (whole milk, ice cream, butter), tropical oils (coconut, palm kernel) and products made with these oils • Health effects: • Increases LDL “bad” cholesterol in the blood

8. Monounsaturated Fatty Acid • 1 double bond • One double bond: Not saturated “not full” with hydrogen • Liquid at room temperature

9. Monounsaturated Fat • Sources: Olive oil, canola oil, peanuts, almonds, pecans, avocado, olives • Health effects: • Decreases LDL “bad” cholesterol • Increases HDL “good” cholesterol

10. Polyunsaturated Fatty Acid • 2 or more double bonds • Liquid at room temperature

11. Polyunsaturated Fat • Sources: Vegetable oil (soybean, corn, sunflower, etc), walnuts, sunflower seeds, mayonnaise, some fish • Health effects: • Decreases LDL “bad” cholesterol • Decreases HDL “good” cholesterol (not good!) • Provides omega 3 fatty acids

12. Pair & Share • What food do you consume that has: • Saturated fat • Monounsaturated fat • Polyunsaturated fat • What type of fat do you probably consume the most? Saturated, monounsaturated, polyunsaturated

13. Essential Fatty Acids • Polyunsaturated fats that can not be made in the body • Omega 3 – double bond at 3rd carbon • Omega 6 – double bond at 6th carbon • Most abundant essential fatty acid • 20:1 ratio omega 6 to omega 3 consumed

14. Polyunsaturated Fatty Acid

15. Omega 3 Fatty Acids • Benefits: • Reduce risk of heart disease and stroke • Prevent blood clots • Makes blood vessels more flexible • Decrease inflammatory response • May help prevent depression • Sources: • Cold water fish: Salmon, Tuna, Trout, Halibut • Flaxseed • Walnuts • Fish supplements (300-700 mg/day) • Trace amounts in soybean and canola oil (not enough for positive health effects)

16. Pair & Share • What foods do you currently eat that have omega 3 fatty acids? • What foods do you like with omega 3 fatty acids but don’t eat often? • Would you like to increase your intake of omega 3 fatty acids? If so…how would you do this?

17. Triglycerides • Fat in food contains several different types of fatty acids. • Most fat contains 1 predominate type of fatty acid. This is how we classify a fat.

18. Fats and fatty acid composition

19. Trans Fat • Hydrogenation: Adding hydrogen to a polyunsaturated fat. • Partially hydrogenated • Hydrogenated • Hydrogenation makes an unsaturated oil more solid at room temperature. • Hydrogenation yields TRANS FAT • Negative Health Effects: • Increases “bad” cholesterol (LDL) • Decreases “good” cholesterol (HDL) • Most harmful of all the fats • Must be included on food labels

20. Cis vs Trans Fatty Acids • Cis fatty acids • Chain is bent • Occur naturally • Trans fatty acids • Chain is straighter • Produced by hydrogenation

21. Why do you need fat? • Functions of Fat • Energy source • Provides 9 calories per gram • Supplies 60% of body’s resting energy needs • Form of stored energy in adipose tissue • Insulation and protection • Carrier of fat-soluble vitamins • Flavor and satiety

22. How does fat become a part of you? • Stomach breaks down about 30% of fat • MOST DIGESTION occurs in SMALL INTESTINE • Bile and pancreatic lipase break fat into monoglycerides and free fatty acids • After absorption inside intestinal wall, the triglyceride is remade • TG, cholesterol and phospholipds join with protein to form a lipoprotein carrier. • Transported via lipoproteins in the bloodstream

23. Cholesterol • Used to make bile in the liver • Abundant in cell membranes, nerve & brain tissue • NOT ESSENTIAL - The body makes it • Only found in animal products • High saturated fat and trans fat diet raises blood cholesterol MORE THAN cholesterol in food • Product can tout “no cholesterol” and still contribute to high blood cholesterol

24. Phospholipids • Glycerol with 2 fatty acids and a phosphate nitrogen component • Compatible in both fat and water (blood) • Major component of cell membranes allowing both fatty and water soluble substances into cell • Coat the surface of lipoproteins

25. “Packages” that transport lipids in the blood to cells and liver Lipoproteins

26. Lipoproteins in the Body • VLDL: Very-low-density lipoproteins • 2/3 triglycerides. Delivers triglycerides to cells • People with Metabolic Syndrome who eat a high carb diet produce large amounts (liver produces TG) • LDL: Low-density lipoproteins (“bad”) • Deliver cholesterol to cells • Decrease by limiting saturated and trans fat • HDL: High-density lipoproteins (“good”) • Removes cholesterol; protective • Increase by including monounsaturated fats and exercise • Lipoprotiens – NOT in foods, ONLY in blood!

27. Composition of Lipoproteins

28. % Change – Triglycerides1 Year - Significant

29. Heart disease is #1 cause of death in this country…what foods raise LDL (bad) cholesterol? • Are all fats bad for us? • Does fat make us fat? • Can a product be “cholesterol free” and still raise your LDL blood cholesterol?

30. The “Good” vs “Bad” Fat • The Good: Unsaturated Fat • Monounsaturated • Lower harmful LDL cholesterol • Raise the helpful HDL cholesterol • Polyunsaturated • Lower harmful LDL cholesterol • Some provide healthful omega 3 fatty acids • The Bad: Saturated and Trans Fat • Saturated Fat • Raises harmful LDL cholesterol • Trans Fat • Increases harmful LDL cholesterol • Decreases helpful HDL cholesterol

31. How to Eat to Lower Blood Cholesterol? • Fat • Recommended 20-35% of calories from fat • Low saturated fat (<10% of calories) • < 2 g trans fat per day. Choose products w/ 0 trans fat • Choose monounsaturated fats (olives, olive oil, avocado, nuts) • Choose fiber-rich foods (25-35 grams per day) • Binds bile and cholesterol • Include Omega-3 foods • Fatty fish 1-2 times/week • Walnuts, flaxseed • Fish supplements • Limit cholesterol to <300 mg per day