Cholesterol Class Series

Presented to you by:Haley Lydstone & Christina Ferraiuolo

KSC Dietetic Interns 2012-2013

Learn the differences between fat and

cholesterol in both the body and in food Understand what cholesterol numbers mean Identify the impact of fat from the diet on

bodily cholesterol levels Do we need cholesterol in the diet? Understand what atherosclerosis is

Identify ways to manage cholesterol

What we will learn today…

Cholesterol in the Body

1. Formed in liver 2. Consumed in diet not necessary

Not a fat Waxy substance in

blood

Functions: Aids in tissue and

hormone formation Protects nerves Helps with digestion Helps form structure

of cells

Two Types of Cholesterol

Low Density Lipoprotein LDL

High Density Lipoprotein HDL

The Role of HDL

HDL “Good” Protective particles Makes up 20-30%

total blood cholesterol

The Role of HDL

Protects against heart disease

Anti-inflammatory antioxidant properties

Transports excess cholesterol out of the body

Acts as scavenger Protects arteries from

hardening

Women typically have higher HDL levels than men

33% men and 20% women less than 40 mg/dL

Doctors consider levels less than 40 mg/dL to be low

“Bad” cholesterol Carries excess to arteries Builds up in walls of arteries plaque Plaque build up reduces blood flow &

increases risk of heart disease Damage causes inflammatory response

The Role of LDL

Divide total cholesterol number by HDL

number Example: total cholesterol 200

HDL 50 Ratio 4:1

According to American Heart Association At or below 5:1. Ideal cholesterol ratio is 3.5:1

Cholesterol Ratio

Cholesterol: Know Your Numbers

Total cholesterol:Below 200 mg/dL : DesirableRange 200-239 mg/dL: Borderline high240 mg/dL and above: High

LDL cholesterol:Below 100 mg/dL: Ideal for people at risk for heart disease100-129 mg/dL: Near Ideal160-189 md/dL: High

HDL cholesterol:Below 40 mg/dL (men): poorBelow 50mg/dL (women): poor40-49 mg/dL (men): better50-59 mg/dL (women): better60 mg/dL and above: BEST!!! 

Cholesterol in Food

Plays role in HDL & LDL levels

Fats raise levels more

American Heart Association suggests no more than 300 mg cholesterol per day

HDL & LDL do not come from food

Made by our bodies Fat and cholesterol

we consume in foods impacts lipoprotein levels

Dietary fat: Found in many food sources Necessary for proper growth and development Makes up cell membranes, protects vital

organs, fat soluble vitamins 3 types:

Trans fat, saturated fat and unsaturated fat

Cholesterol in Food

Unsaturated Fat

“Healthy” 2 types Poly- and mono-

unsaturated fats Liquid at room

temperature

Food sources:

Safflower, corn, sunflower, soy and cottonseed oil, nut oils, poultry, nuts and seeds.

Improve blood cholesterol levels decrease risk of heart disease

Omega-3’s decrease risk of coronary artery disease Salmon, mackerel, herring, flaxseeds and

walnuts

Polyunsaturated Fats

Monounsaturated Fats

Food sources: Olive oil, peanut oil,

canola oil, avocados, poultry, nuts and seeds.

Improve blood cholesterol levels decrease risk of heart disease

Replace saturated fats with monounsaturated fats: Reduces LDL &

increases HDL

Food sources:

Animal products and full fat dairy Solid at room temperature, some vegetable oils Raises total blood cholesterol and LDL levels

Increases risk of cardiovascular disease May also increase risk of Type 2 Diabetes

Saturated Fat

Trans Fats

Synthetically made to extend shelf life of processed foods

Found in small amounts in meat and poultry

Increase total cholesterol levels and LDL levels and lower HDL levels

Food sources: Baked/processed

goods, fried foods, some margarines, and when partially hydrogenated is seen on ingredients list

Various Fat Sources

Sugar… Watch out!

High fructose corn syrup, refined grains & processed sugars decreased HDL levels

Journal of the American Medical Association April 2010 added sugars and blood lipid levels Adults average 21 teaspoons

of added sugars daily American Heart Association

recommends no more than 100 calories from added sugar based on a 2,000 calorie-per-day diet

RDA

Cholesterol Federal government

recommends 300 mg per day or less

Saturated fat No more than 10% of

daily calories 20 grams of 2,000

calorie diet Trans Fat

1% or less daily

Poly- and mono- unsaturated fat No guidelines,

consume in place of saturated and trans fats

Tropical Oils… As Good as They

Sound? Contain no

cholesterol High in saturated fat Only plant foods

that contain saturated fat

May increase LDL and total cholesterol levels

Consume in moderation

Food sources: Coconut, coconut

oil, palm oil, palm kernel oil, and cocoa butter

The Egg

The 2012 Egg Study Controversial Related eating eggs

to smoking Results inconclusive

Daily Food Comparison

What is a Clogged Artery?

Atherosclerosis: Hardening of the

arteries Fat, cholesterol &

other substances build up and form plaques

Plaque buildup, results in blockages

High blood cholesterol plaque buildup

Artery Comparison

Physical activity

Increases HDL & decreases LDL Relax blood vessels & lowers blood pressure

Smoking cessation HDL levels rise by as much as 15% to 20% after you quit.

Weight Loss You can boost your HDL level by about 1 mg/dL for every seven pounds lost

Diet modification Decrease LDL Choose foods low in saturated fat, cholesterol and trans fat Make substitutions Eat soluble fiber

Cholesterol Management

Use healthy fats at home Avoid saturated and trans fats If you haven’t yet, get your numbers checked!

Call to Action

Second Class

Friday, Nov. 16th

12-1 pmThe Impact of Fiber,

Recipes & Cooking Tips for Thanksgiving!

Questions/Comments

Thank You!

http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber http://www.webmd.com/cholesterol-management/finding-the-ideal-cholesterol-ratio?page=2 http://abcnews.go.com/blogs/health/2012/08/16/egg-study-not-all-its-cracked-up-to-be/ http://www.nourishinteractive.com/healthy-living/family-nutrition-exercise-facts/healthy-food-choices-family/protein-food-group/list-lean-

meat http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001224/ http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp http://www.mayoclinic.com/health/high-blood-cholesterol/DS00178 http://www.livestrong.com/article/244493-what-is-the-rda-for-cholesterol/ http://www.mayoclinic.com/health/hdl-cholesterol/CL00030/NSECTIONGROUP=2 http://www.mayoclinic.com/health/cholesterol-levels/CL00001 Cooking Matters for Families, January 2011 www.hsph.harvard.edu http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Prevention-and-Treatment-of-High-

Cholesterol_UCM_001215_Article.jsp www.nhlbi.gov www.pjsaunders.blogspot.com www.cesidebtsolutions.org www.cdc.gov www.oklahomafarmreport.org www.choosemyplate,gov www.dunyanews.tv www.forbes.com www.imnimedicalsearch.com www.basicsinternational.org www.operationsanta.com http://circres.ahajournals.org/content/95/8/764.full

References