Heart Healthy Eating

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Heart Healthy Eating

• Stephanie De Maio, RD

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Lipids

• Fatty substances that do not dissolve in water
• Fats are solid at room temperature
• Oils are liquid
• Made of carbon, hydrogen and oxygen (like
  carbohydrates)
• Much higher energy content (9kcal/g)

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functions

• Most concentrated energy source
• Large amounts are stored as adipose (body fat)
• The more fat they store, the larger they grow
• Number doesnt increase, only the size

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functions

• Provide essential nutrients, linoliec acid is
  essential from fatty fish and plants
• Transport fat soluble vitamins (ADEK)
• Cell membranes, hormones
• Spare the burning of protein for energy
• Keep in body heat
• Protect organs
• Fullness and taste good!

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cholesterol

• Soft, waxy substance made by the liver in animals
  and humans
• Not found in plants
• Cell membranes and hormones

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Functions of cholesterol

• Raw material for bile
• Precursor for vitamin D
• Sex hormone production

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Good and bad cholesterol

• LDL-lousylow
• HDL-healthyhigh
• Good and bad fats

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Heart disease risks

• Total fat intake
• Saturated fat
• High calorie intake
• Lack of exercise
• Smoking
• Dietary cholesterol

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What diet can do to help

• Monounsaturated fats (good/healthy oils like
  olive and nuts)
• Polyunsaturated fats (good/healthy oils)
• Exercise
• Fibre (25-38g/day)
• Need (20-35 from fats)

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Triglycerides

• Excess carbohydrates are stored this way
• They do not stick to artery walls
• Risk of clot formation

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Sources of animal fat

• Meat fats
• Bacon
• Whole milk
• Butter
• Lard
• Cheese
• Cream
• Egg yolks

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Plant sources

• Vegetable oils
• Margarines
• Chocolate
• Peanut butter
• Salad dressing
• Nuts, olives
• avocados

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Reducing dietary fats

• Cut down on red meats (choose lean)
• Limit fat when cooking (1-2 tsp/meal)
• Make good restaurant choices
• Choose lower fat versions (cream cheese)
• Use healthy oils (canola, olive etc)
• Remove visible fats (white on meats)

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Trans fat

• Hydrogenation
• Baked goods, some margarines
• Clog arteries

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Omega 3

• Reduce stickiness in the blood
• Research in
• Brain, cancer, heart, arthritis
• Sources
• Flax, fish, walnuts, tofu, omega products

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• Heart regulate heartbeat, decrease stickiness of
  blood
• Brain abundant in brain tissue, help with
  depression, dementia
• Cancer inhibit bad cell growth
• Combat inflammation arthritis

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How to get it
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Other ways to lower cholesterol

• Oats
• Flax
• Soy
• Plant sterols/stanols
• Nuts
• Fish
• Alcohol (moderation/watch calories)

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fibre

• Cereals
• Fresh fruit and vegetables
• Whole grains

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Lipodystrophy

• Metabolic and physical
• High Cholesterol (total)
• High TG
• Low HDL
• High LDL
• Glucose/blood sugar
• Body changes

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What to do

• Soy/replace some animal protein
• Omega 3-2-6 grams/day, fish sources
• Fibre!!
• 4-6 servings of fruits and veggies
• Focus on cereals and legumes like beans
• Nuts (almonds and walnuts)