The good the bad and the ugly
1 / 21

Cholesterol - PowerPoint PPT Presentation

  • Uploaded on

The Good, the Bad and the Ugly. Cholesterol. What is Cholesterol?. Cholesterol is a waxy fat steroid It is manufactured in the : Liver Intestines Adrenal glands Sex organs Cholesterol is only synthesized in animals. The Good…. Cholesterol is a very important compound!

I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
Download Presentation

PowerPoint Slideshow about ' Cholesterol' - thu

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.

- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript

What is cholesterol
What is Cholesterol?

  • Cholesterol is a waxy fat steroid

  • It is manufactured in the :

    • Liver

    • Intestines

    • Adrenal glands

    • Sex organs

      Cholesterol is only synthesized in animals

The good
The Good…

  • Cholesterol is a very important compound!

  • It is needed to produce:

    • Cell membranes

    • Myelin

    • Vitamin D

    • Steroid hormones

    • Bile acids

The bad
The Bad…

  • High blood cholesterol levels are strongly

    connected to

    • Atherosclerosis

    • Coronary artery disease

  • Saturated fat will elevate “bad” (LDL) cholesterol more than any other type of fat

  • Trans fat raises LDL cholesterol like saturated fat

The ugly
The Ugly…

  • Americans tend to be an obese and sedentary population with excess calorie intake

  • Many like a diet with excess animal protein that is high in saturated fat and cholesterol

  • Many enjoy the convenience of processed foods that can contain high levels of total fat and trans fat

  • The number one killer of Americans is coronary artery disease.

So what to do give yourself some tlc
So What To Do?Give Yourself Some TLC!

  • Eat less than 7% of total fat calories as saturated fat

  • Limit dietary cholesterol to less than 200 mg/d

  • Keep total fat consumed in the range of 25% to 35% of total calories

More tlc
More TLC…

  • Add 2 grams of plant stanols or sterols to your diet each day

  • Include 10 – 25 grams of soluble fiber in your diet each day

  • Work on managing your weight (overweight raises LDL cholesterol and triglycerides)

  • Exercise! It increases your “good” (HDL) cholesterol

Foods with soluble fiber have more of these
Foods with Soluble FiberHave more of these!

  • Oatmeal and oat bran

  • Barley

  • Beans and lentils

  • Citrus fruits like oranges and grapefruit

  • Apples and pears

  • Peaches and nectarines

  • Prunes and plums

  • Bananas

More foods that can help
More foods that can help…

  • Soy protein

  • Nuts (walnuts, almonds, pecans, pistachios)

  • Cold water fish with Omega-3- fatty acidsreduces risk of cardiovascular disease (CVD)

  • Alcohol (!?)One drink a day for women and 2 drinks a day for men is associated with lower risk of CVD

High cholesterol foods portion control please
High Cholesterol FoodsPortion Control Please!

  • Any food with animal fat has cholesterol

  • Foods with lots of dietary cholesterol:

    • Cheese

    • Egg yolk

    • Beef

    • Pork

    • Poultry (esp. skin)

    • Shrimp

Foods high in saturated fat cut back
Foods High in Saturated FatCut back!

  • Both animal and vegetable foods can be

    high in saturated fat

  • High saturated fat foods include:

    • Fatty cuts of meat

    • Poultry especially with the skin

    • Whole-milk dairy products

    • Some vegetable oils especially coconut and palm oil

Foods high in trans fat limit these
Foods High in Trans Fat Limit these!

  • Any food made with hydrogenated oil or fat

  • Stick margarine is high in trans fat

  • Other high trans fat foods can include:

    • Crackers

    • Cookies

    • Peanut butter

    • Pastries

    • Cakes and pies

      You have to read the Food Facts Label to be sure!

When choosing processed foods
When choosing processed foods

  • Use the Nutrition Facts Label

    • Calories and Calories from fat (less)

    • Trans Fat and Sat Fat (less)

    • Dietary Fiber (more)

  • Check the ingredient list & avoid:

    • Hydrogenated oils

Excellent resources
Excellent Resources!

  • National Cholesterol Education Month

  • Your Guide to Lowering Cholesterol with TLC

  • It’s About Eating Right!

  • High Cholesterol: Understanding Your Risks

  • History of Cholesterol