Transcript Low Fat…No Taste? Low Fat…Great Taste!!

(Presentation adapted from Holly Nickels,
Summit Medical Fitness Center)
Why the concern about
cholesterol?
 Narrowing
of arteries
– Major risk factor in heart disease
and heart attacks
Cholesterol Basics
 Low-density
lipoprotein (LDL):
“bad” cholesterol
– Too much causes a build up of
plaque in the arteries
 High-density
lipoprotein (HDL):
“good” cholesterol
– Lowers risk for heart attack and
stroke
Optimal Cholesterol Levels
Total Cholesterol: <200 mg/dl
 LDL:
 < 160 mg/dl if no heart disease or
diabetes
 <130 mg/dl if 2 risk factors for HD
 < 100 mg/dl if HD or diabetes
 HDL: > 40 mg/dl
 Triglycerides: < 150 mg/dl

Nutrition Goals to Lower
Cholesterol
 Change TYPE of fat eaten
 Reduce HOW MUCH fat is consumed
 Increase intake of SOLUBLE FIBER
 Reduce simple SUGAR and ALCOHOL intake
if high triglycerides
Types of Dietary Fat
Monounsaturated fat
Polyunsaturated fat
Saturated fat
Trans fat
All fats are a combination of mono, poly
& saturated fats
Types of Fat
Monounsaturated fat
lowers total & LDL cholesterol
Sources:



olive/canola/peanut oil
cashews, peanuts, pecan, almonds, sesame
seeds
avocado
Types of Fat
Polyunsaturated fat (PUFA)
 lowers total & LDL chol
 sources:



Corn/safflower/soybean oil
mayonnaise, Miracle WhipTM
walnut, pumpkin seeds, sunflower seeds
Types of Fat
Saturated fat
 solid at room temperature, raises total & LDL chol
 converts to cholesterol in body
 sources:




butter, lard, bacon grease
cream, sour cream, cream cheese, most cheeses
high-fat meats, poultry skin
tropical oils: palm oil, coconut oil, coconut, cocoa
butter
Types of Fat
Trans fat
solid at room temperature
raises total & LDL, lowers HDL
converts to cholesterol in body
Look for “partially hydrogenated” on food
label
Trans Fat Sources






Margarine w/
hydrogenated oil
Fast foods - fried
chicken/fish, biscuits,
fries
Donuts, muffins,
crackers
Packaged cookies,
Cake mixes, icing, pie
Microwave popcorn
Dietary Cholesterol
 Raises blood cholesterol levels but not as
much as saturated and trans fats
 Recommendation: < 300 mg/day dietary
chol if LDL normal
 Sources:
 eggs, shrimp
Quantity of Fat …How much?
 About 20-35% of your total recommended
calories
 limit saturated fat to 10% of calories
Where do you
find fat
information?
 Read food labels
Why does the
fat free product
have more
calories?
Portion Distortion
 Most Americans would lose weight by simply
monitoring portion sizes
 We tend to underestimate how much we have
on our plate
Slides marked by
are adapted from “Portion Distortion” by the
National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
COFFEE
20 Years Ago
Today
Coffee
(with whole milk and sugar)
Mocha Coffee
(with steamed whole milk
and mocha syrup)
45 calories
8 ounces
350 calories
16 ounces
Calorie difference: 305 calories
MUFFIN
20 Years Ago
210 calories
1.5 ounces
Today
500 calories
4 ounces
Calorie difference: 290 calories
Portion sizes
 Typical items to visualize your portions
 Meats: 3 oz portion = size of deck of cards
 Cheese: 1 oz = 4 dice
 1 cup = size of baseball
 ¼ cup = golf ball
 1 teaspoon = a quarter
Meat, Fish, Poultry
 Beef/Pork: choose lean cuts like loin & round
 Poultry: choose white meat without skin
 Wild Game: venison, elk
 Fish: aim for 2 servings/week
Omega 3s
 Omega-3 fatty acids benefit the heart of healthy
people, and those at high risk of — or who have —
cardiovascular disease
 Reduces inflammation
 May improve HDL, reduce LDL, lower triglycerides
 Essential to health but must be obtained from
food
Omega 3 Fatty Acids
 Sources:
 EPA & DHA sources: Fatty fish such as salmon,
mackerel, lake trout, tuna, halibut
 ALA sources (Plant): Flax seed, canola oil, walnuts, tofu,
soybeans

Recommendation: daily
Omega 3s-How Much?
 Because of potential
side effects and
medication interaction,
only take supplements
under MD supervision
 Maximum 3,000 mg (3
gm) total Omega 3
without MD
supervision
 Dosage based on
amount of Omega 3,
not total amount of fish
oil – check label for
Omega 3 amount per
capsule
Add Flavor in Preparation
 Low fat cooking methods:
 Bake, broil, grill, roast
 Poach, steam, wrap (in parchment or foil)
 Stir fry in low-sodium broth, wine or veg oil
Add Flavor Without Fat
 Spices & herbs
 Rubs
 Marinades
 Salsas, chutneys
 Fruit puree
Dairy
Choose:
 1% or nonfat milk
 Low fat or nonfat yogurt/cream cheese/sour
cream
 Low fat cheese, < 3 gm fat per oz.
 Sherbet, ices
Added Fats
 Use oils sparingly or nonfat sprays in cooking
 Salad dressings: choose nonfat or light versions
 Spreads (tub margarines) have less trans fats, such
as:
PromiseTM
 I Can’t Believe It’s Not ButterTM
 Smart BalanceTM
 Brummel & BrownTM

Soluble Fiber
 Helps lower total
cholesterol and LDL
 Slows rate of digestion,
helps control blood
sugar levels
 Provides satiety
 GI function
Beans & Legumes
 Beans: inexpensive alternative
to meat
1/4 c = 1 oz meat
 Cook after soaking dried beans
 Canned beans OK but rinse to
lower sodium
 Aim for 2 cups of beans
weekly
Fruits and Vegetables
 Soluble fiber comes
from pectin
 Fresh, frozen or
canned produce are
all OK
 If canned, choose
packed in juice or
water
  Aim for 5-9
servings per day (1/2cup serving)
Soluble Fiber Sources & Amounts
Soluble
Fiber, gm
Total Fiber,
gm
Trace
1
Oatmeal, ½ c cooked
1
2
Barley, ½ c cooked
1
4
Cheerios, 1 c
1
3
Whole Wheat Bread
.5
2
Pear, medium
2
4
Prunes, ½ c
3
6
Brussels Sprouts
3
4.5
Kidney Beans
3
6
Sources
White Bread
Whole Grains
 Check label for word
“whole”
 Ways to add to diet
 Try different kinds of grains
 Make half your grains
WHOLE, minimum of 3
servings per day
Simple Sugars and Alcohol
 Sugar and alcohol can
raise triglycerides
 Calorie dense but
nutrient light
 Extra calories over
time can lead to
weight gain
 Limit “added sugar”
and alcohol for
special occasions
Phytosterols (plant sterols)
 Plant equivalent to animal cholesterol - blocks
chol absorption in intestines, lowers amount in
blood
 Sources: vegetable oil (like corn/soybean),
nuts and legumes
 Fortified foods like Promise ActivTM or Benecol
ChewsTM
 May lower LDL cholesterol up to 15%
 option in addition to diet and other lifestyle changes
 Safe to use with statin medication
 Must consume daily
 Maximum effect – 2 gms per day
Cocoa Flavanols
 Type of antioxidant
in cocoa & cocoa
products
 Higher cocoa
concentration has
more flavanols
 LDL and blood
pressure effect?
Other Lifestyle Changes for
Cholesterol Control
 Be active at least 30 minutes per day or 150
min/week (for weight loss: 60-90 minutes)
 Lose weight, if needed
 Quit smoking