Post on 28-Jun-2020
S T . M I C H A E L ’ S H O S P I T A L
J E N N Y A C C E T T U R A , R D
Heart Healthy Eating to Improve Cholesterol
Overview
Types of cholesterol
Effects of high cholesterol on health
Steps for heart healthy eating
Healthy weight
Exercise
Healthy fats
Fibre
Sugars and sweets
Cholesterol lowering foods
Heart healthy eating FAQs
Types of Cholesterol
Cholesterol Marker Impact Factors
LDL (lousy cholesterol) Increases risk of coronary artery disease
Overweight, smoking, lack of exercise, bad fats, low fiber
HDL (healthy cholesterol) Picks up bad cholesterol to bring to liver to remove
Overweight, smoking, lack of exercise
Triglycerides Increases risk of coronary artery disease
Overweight, smoking, alcohol, sugar
What is Coronary Artery Disease?
1. Normal blood flow
2. Plaque causing abnormal blood flow
3. Clot forms after plaque bursts blocking blood flow completely
Step 1: Maintain a Healthy Weight
What is a healthy weight?
Weight is assessed using BMI (kg/m²):
Healthy BMI: 19-25
Overweight BMI: 25-30
Obese BMI: >30
Weight Loss
Healthy weight loss: 1-2 pounds per week
Weight loss strategies:
Record what you eat (write it down, app using mynetdiary or myfitness pal)
Plan your meals in advance
Reduce portions
Reduce calories from liquids
There is no single weight loss strategy that works for everyone!
Weight Loss
Shame
Guilt
Indulgence
Will power
Thoughtfullness Organized Planning Skill power
Step 2: Regular Physical Activity
Benefits of Physical Activity
Lowers LDL and increases HDL
Weight Maintenance
Improved sleep and stress relief
How to Increase Your Physical Activity
1. Choose an activity…that you enjoy
2. Pick a time
3. Pick a place
4. Aim for at least 20-30 minutes per day
5. Combine both cardio and resistance activities
http://www.cntrp.ca/canrestore-exercise-rehabilitation
Step 3: Include Healthy Fats
Unsaturated Fat
Good for our heart, lowers LDL and
triglycerides
Fish, vegetables oils, nuts, avocado
Saturated Fat
Some are bad for our heart, increases LDL
Meat, butter, coconut oil, dairy
Trans fat
Bad for our heart, increases LDL and
decreases HDL
Hard stick margarine, fried
foods
Types of Fat
Omega-3 Unsaturated Fats
Health benefits:
Reduces risk of heart disease
May help prevent Alzheimer’s and dementia
Where do we find them?
Fish (especially salmon, mackerel, rainbow trout, sardines, herring and char) 2x/week
Canola or soybean oil
Ground flaxseed/flaxseed oil
Walnuts
Tofu
Omega-3 fortified eggs and milk
Monounsaturated Fat (Good Fat)
Choosing a Cooking Oil
Saturated Fat (Bad Fat)
Step 4: Eat More Fibre
Benefits of Fibre
Lowers LDL (10g of fibre may lower LDL
by 5%)
Blood sugar control
Bowel regularity and feeling of fullness
How to Include More Fibre
Breakfast
• Old fashioned or steel cut oats
• Cereal with >4g fibre/serving
• High fibre oat muffins
• Whole grain bread
Lunch & Dinner
• Whole grain bread, rice and pasta
• Whole grains council website to choose starches
• Legumes (beans, lentils, chickpeas) or barley 2-3x/week
Snacks
• Fruits and vegetables
• Ground flaxseed and/or chia seeds added to yogurt
• Nuts or seeds
Step 5: Eat Less Sugar
Sugar Sources
Added sugar vs. naturally occurring sugar
Limit added sugars to a maximum of 6-12tsp per day (based on 2000kcal diet)
Common sources to avoid: Sugar (white, brown, honey, icing, syrups)
Fruit juice
Regular pop
Candy
Baked/fried desserts
Chocolate, cookies, donuts, muffin, cake
Sauces/condiments (ketchup, BBQ sauce)
Glycemic Index (GI)
A way of ranking carbohydrates based on how quickly they raise blood sugar levels
Low GI foods raise blood sugar levels slowly
High GI foods raise blood sugar levels quickly
Choose lower GI foods more often
May improve blood cholesterol and blood sugar levels
Food Group Low GI Medium GI High GI
Breads Spelt bread Sourdough bread Whole grain tortilla
Chapati Pita bread Pumpernickel bread Roti Rye bread Whole grain whole wheat bread
White bread or naan
Cereal All bran cereals Oat bran Steel cut oats
Cream of wheat Instant oats Quick oats
Corn flakes Rice Krispies Special K
Grains Barley Bulgar Pasta Quinoa Parboiled rice
Basmati rice Brown rice Cornmeal Rice noodles White rice
Jasmine rice Sticky rice Instant white rice
Food Group Low GI Medium GI High GI
Other starches Peas Sweet potato Winter squash
Beets Corn Parsnip Red or white potatoes (cooled)
Carrots Instant potatoes Red or white potatoes (hot) Rice cakes Soda crackers
Fruits Apple Banana (unripe) Berries Cantaloupe Grapefruit Honeydew melon Mango Orange Peach/Pear/Plum Pomegranate Prunes
Banana (ripe) Cherries Cranberries Figs Grapes Kiwi Lychee Pineapple Raisins
Banana (brown, overripe) Watermelon
Naturally occurring sugar Added sugar
Added vs. Naturally Occurring Sugar
Artificial Sweeteners
Is it safe to replace sugar with artificial sweeteners?
Yes, artificial sweeteners are safe to use in moderation
Extensively tested and found to be safe
When used to replace high calorie sugar foods, can assist with weight loss
Lack of research on long term side effects and/or benefits
Step 6: Include Cholesterol Lowering Foods
Nuts
All nuts are a good source of unsaturated fats
Walnuts especially are high in omega-3 fats
Goal – 1 handful of nuts per day (1/4 cup)
Pulses
Black beans, kidney beans, chickpeas and lentils
Excellent source of soluble fibre
Goal – ½ cup daily
Beta-glucans
Specific type of beneficial fibre found in oats and barley
Goal –1/2 cup, 3-4 times per week
Soy Products
Includes soy milk, tofu, roasted soy nuts
Reduces LDL cholesterol
Goal – 2-3 servings per week
Heart Healthy Eating FAQ
What does the media say? What does the research say?
Natural is best….
Margarine is not a good alternative because it is close to plastic
Recent research still shows that eating butter increases LDL (lousy) cholesterol
Larger increase than cheese
Butter
Butter – Good or Bad?
Cigarettes are made from all natural ingredients…natural is not always best!
Margarine is one molecule away from the same compound as plastic (you can make the same comparison between water and hydrogen peroxide)
Bottom line: For those with existing high cholesterol, it is still best to limit butter consumption
Choose margarine or unsaturated oils for cooking most often Use small amounts to cook eggs or spread thinly if needed
What does the media say? What does the research say?
Can withstand higher cooking temperatures
92% saturated fat
Most of the claims are based on populations in peru
Traditional diets contained coconut flesh or cream Other aspects of diet not
comparable to Western diets
Cannot attribute benefits to coconut alone
Coconut Oil
Coconut Oil – Good or Bad?
Should not be relied on as sole source of added fat
Caution for those with existing high cholesterol due to potential for further increase in LDL
Use a variety of unsaturated oils instead
Eggs
Previously recommended to limit egg intake due to concerns about cholesterol in egg yolks
Recent evidence – dietary cholesterol intake has minimal impact on blood cholesterol
Blood cholesterol controlled mostly by the liver
How many can you eat?
1 per day (7 per week)
Black Bean Sweet Potato Wrap
Ingredients: 1 can black beans
1 small yellow onion
½ red pepper
½ green pepper
Cumin and chili powder to taste
1-2 sweet potatoes
2 tsp of canola oil
Whole wheat tortillas
Cheddar cheese
Directions: 1.Rinse canned beans.
2.Wash and dice onion and peppers.
3.Sautee onion with oil until translucent. Add in peppers and beans.
4.Add spices as per taste (cumin and chili powder).
5.Rinse and place sweet potatoes on a foil sheet.
6.Bake at 425°F for 30-40 minutes or until soft.
7.Spread sweet potato on tortilla. Place bean mixture on top and
sprinkle cheese on top.
Oat Muffins
Ingredients:
1 cup plain Greek yogurt
2 ripe bananas, mashed
½ cup frozen or fresh blueberries
2 eggs
1 ½ cups rolled oats
¼ cup wheat germ
¼ cup ground flaxseed
¼ cup of brown sugar or substitute
1 ½ tsp baking powder
½ tsp baking soda
½ tsp cinnamon
Directions:
Preheat oven to 400F. Combine ingredients in a bowl. Spoon into lined muffin pan. Bake for 15-20 minutes.
T H A N K Y O U !
Additional Questions?