Fat Facts

Fat Facts

A triglyceride molecule

Most Common Risk Factors for 
1. Heart Disease
2. High LDL (bad) cholesterol
3. Smoking
4. Low HDL (good) cholesterol
5. High blood pressure
6. Lack of physical activity
7. Diabetes (automatic high risk)
8. Obesity
9. Age
10. Family History

Why is Cholesterol Important?
Fatty substance made in liver
Also supplied by diet
Used to insulate nerves, form cell membranes, make hormones
Too much leads to build up in arteries-increases risk of heart attack and stroke

Transporting Cholesterol
Lipoproteins (LDL, HDL) carry cholesterol throughout the body as it is waxy and not immiscible with the blood
LDL has tendency to build up on walls of arteries, harmful, increases risk of heart disease/stroke
HDL removes cholesterol from arteries, carries to liver where it is broken down and excreted

Triglycerides
Form of fat found in food and in body fat
Fat is carried in the blood in this form
Major energy source
High triglyceride levels may increase risk for heart disease

Know Your Numbers!
Waist size has become a good predictor of heart disease risk
Where on body extra weight is found makes a difference-abdominal fat (apple shape) linked to increased risk for diabetes and heart disease
Men-strive for waist of 35 inches or less
Women-strive for waist size of 33 inches or less

Know Your Numbers
Blood Pressure
Normal is less than 120 over 80 “Pre-hypertension” is systolic 120-140, diastolic 80 to 90
Hypertension is over 140 systolic or  over 90 diastolic

Know Your Numbers!
Cholesterol
Total less than 200 mg/dl
LDL (bad)-below 130 mg/dl but below 100 is optimal, if known heart disease 70-100 (the higher the risk, the lower the LDL)
HDL (good)–over 40 mg/dl but ideally over 60mg/dl as that greatly lowers heart disease risk
1% drop in blood cholesterol translates into 2% drop in risk for heart disease

Know Your Numbers!
Triglycerides
Less than 150 mg/dl is normal
150 to 500 mg/dl is considered high
Over 500 mg/dl is very high

Heart Healthy Diet
Choose lean beef and pork, poultry with skin removed, lean fish and fish rich in omega-3 fatty acids (salmon, albacore tuna, herring, sardines, mackerel)
Use tub margarine that is free of trans fats
Eat tofu, nuts and beans as lean protein sources

Heart Healthy Diet
Limit your intake of foods high in saturated fat, trans fat and cholesterol
Full fat dairy products
Fatty meats
Tropical oils (palm  kernel, coconut)
Stick margarine
Foods with hydrogenated oils-cake mixes, cookies, bakery items, crackers, processed foods
Avoid fried foods, fast food

Heart Healthy Diet
Choose foods that are baked, broiled or steamed, grilled
Top salads with lower fat dressings made with liquid oils
Choose vegetable/bean or broth soups over cream soups
Use lower fat milk, cheese, yogurt, sour cream

Recommended Fats
Primarily monounsaturated fats: olive, canola, peanut, flaxseed
Primarily polyunsaturated fats: sunflower, soybean, safflower, corn
Omega 3 fats: fatty fish, flaxseed, canola, walnuts, soybeans, wheat germ, dried beans

The Whole Grain Bonus
Retain the bran, germ and endosperm
Add fiber, phytonutrients, antioxidants which fight disease and aging
Slower absorption
Adds vitamins and minerals
Aids weight loss
Reduce risk of heart disease, diabetes and certain cancers

Fiber
Lower blood cholesterol especially LDL
Provide satiety
Often associated with other beneficial compounds
Decrease risk for heart attack (Harvard study-men with 29 g fiber, 40% decrease

Dietary Fiber Intake
Women need 25 g per day (21 g over age 50)
Men need 38 g per day (30 g over age 50)
Most Americans at 15 g fiber per day
Fiber sources: legumes, fruits and vegetables, whole grain breads, cereal, pasta, rice
Snacks with fiber: sunflower seeds, mixed nuts, popcorn, dry cereal

Increase Soluble Fiber intake Best sources of soluble fiber:
Oatmeal
Oat  bran
Nuts and seeds
Dried peas, beans, lentils
Apples, pears
Strawberries, blueberries

Fish
American Heart Assn. recommends 2 servings of fish(3 ounces) each week
Rich in omega 3 fats (fatty fish)
Make blood less sticky and less likely to clot, reduces risk of heart attack
Help reduce high triglycerides
Fish can be fresh, frozen, canned

Soy
Only plant protein that is “complete” with all essential amino acids
Many forms-tofu, soy milk, soy nuts, TVP, various soy alternatives
Decreases LDL cholesterol when substituted for animal protein
Labels: 25 gm soy protein/day
Help the Iowa economy!

Plant Sterols and Stanols
Plant sterols from soy and plant stanols from other plant sources.
They compete with cholesterol for absorption into the body.
Amount in normal diet=300 mg Reccomended for cholesterol control=1.3 g/day
Found in margarines-Take Control, Benecol, Smart Balance
Can decrease LDL by 10-15% (greater than doubling dose of statin drug)

Nuts
Contain high amounts of heart healthy monounsaturated fats
Contain vitamin E which is an antioxidant (fights free radicals that cause aging and chronic disease)
Source of protein, have “staying power”
Also provide magnesium and fiber
Portion Control! 1/8 cup for snack, 1/3 cup for meat substitute

Flaxseed
Fat is highly unsaturated and heart healthy
Contains fiber known as lignan
Best food source of alpha-linolenic acid (omega 3 fatty acid)
Reduces blood clotting
Lowers LDL (bad) cholesterol levels

How To Use Flaxseed
Not a magic bullet!
Pleasant nutty flavor
Grind seeds in blender or coffee grinder or chew very well!
Sprinkle on salads, yogurt, vegetables, hot and cold cereal, add to dry ingredients when baking to replace up to 1/5 of flour, (can reduce oil and also use flaxseed to substitute for eggs :1 Tbsp. ground flax seed+ 3 T. water = 1 egg)

Exercise
Plays a role in increasing HDL (good) cholesterol levels
Also beneficial in lowering triglycerides
Best if done at moderate level and must be done consistently to reap the benefits
Choose an activity you enjoy!
Recommendations:
30 to 60 minutes per day at least 5 days each week

Improving Your Numbers and Your Health!
 Follow low fat, low cholesterol diet
 Use healthy fats, reduce sat and trans fats
 Increase dietary fiber, soy, flaxseed
 Regular exercise program (30 - 60 minutes/day)
 Work toward/ maintain a healthy weight
 Reduce consumption of sugars, alcohol
 Drink wine, grape juice and tea
 Eat breakfast