Fat – It’s Only Part of Where It’s At! Reducing 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! • It is needed to produce: • Cell membranes • Myelin • Vitamin D • Steroid hormones • Bile acids
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… • 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! • 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… • 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 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… • 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 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 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! • 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 • 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! • National Cholesterol Education Month • Your Guide to Lowering Cholesterol with TLC • It’s About Eating Right! • High Cholesterol: Understanding Your Risks • History of Cholesterol