The The Secret Secret Love Love

LanguagLanguage of e of

FiberFiber

Alicia Westfall RD, LDAlicia Westfall RD, LD

What’s in my blood?!?

• What and where is Cholesterol?

• HDL• LDL• Types of Fats• Reducing LDL• Increasing HDL

What is cholesterol?• 2 types: LDL (low density lipoprotein)

and HDL (high density lipoprotein)• Needed for cell formation, produced

by liver• Cholesterol Desired Levels: -Total Cholesterol:<200mg/dL -LDL: <100mg/dL -HDL:>60mg/dL

• Americans Average 200mg/dL

Where is Cholesterol Found?

• Your body produces enough naturally • Sources: Meats, shrimp, lobster, crab,

eggs, whole milk, cheese, ice cream• Consume no more than 200-300mg per

day• 4oz Chicken Breast =96mg• 1 Egg Yolk=212mg• 1oz Cheddar=30mg• 4oz Beef Roast=120mg

HDL & LDL

• “Good”: Believed that HDL carries cholesterol away from the arteries to be removed from your body

• “Bad”: Forms a plaque in your arteries and leads to narrowing/blockage of the arteries.

Types of Fats

• Saturated Fats: Typically solid at room temperature, increases LDL

• Found in animal products: butter, chicken with skin, untrimmed beef, cheese, whole milk, lard, baked goods

• Other Sources: palm oil, coconut oil, cocoa butter• Limit to less than 7% of

daily calories

Types of Fats

• Trans Fat/Partially Hydrogenated Oils: Created from companies adding hydrogen to liquid fat to make it more solid

• Can be found in fried foods and baked goods: French fries, doughnuts, pie

crusts, margarines, shortenings• Avoid trans fat in diet, increases LDL and

decreases HDL!

Types of Fats

• Polyunsaturated/Monounsaturated Fats: Typically liquid at room temperature

• Found in certain plant oil: safflower, sesame, soy, corn, canola, olive, peanut oil, sunflower seeds, avocados

• Majority of your fat intake up to 10% of your daily calories

• Can Increase HDL

Triglycerides• Type of fat found in your body and used for energy• High levels can lead to heart disease

(>150mg/dL)• Lowering TG: -Keep a healthy weight and

exercise regularly -Limit Saturated Fats and Cholesterol in diet -Limit the amount of alcohol -Include more of F&V in diet

Reducing LDL

• Exercise at least 150mins per week• Eat more plant based diet and limit

high cholesterol foods• Avoid saturated & trans fat• Increase soluble fiber 10-25g per day

Types of Fiber

• Soluble Fiber: Dissolves in water and forms a gel, slowing digestion and helping to remove cholesterol

• Sources of soluble fiber: Kidney beans, oranges, oatmeal, flaxseed, oat bran, apple, broccoli

Types of Fiber• Insoluble Fiber: Does not dissolve in

water, increasing the speed of which food passes through the bowel and acts as a laxative

• Sources: Whole wheat, brown rice, green leafy vegetables, nuts, seeds, wheat bran, grapes, carrots, zucchini

Sources of Fiber• ½ cup Kidney Beans=8g fiber• Sweet Potato with skin=4.4g fiber• 1 oz Almonds=3.5g fiber• 1 Tbsp Ground Flaxseed=2g fiber• 1 Apple/Pear=5g fiber• 1 cup cooked broccoli=5g fiber

Increasing HDL

• Stop Smoking!• Increase Fiber• Increase Omega 3 Fats in diet• Sources of Omega 3: Salmon,

walnuts, flaxseed, canola oil, tuna, soybean oil

Increasing HDL

• Exercise: ~150 mins of moderate-intensity aerobic physical activity (e.g. brisk walking) or 75 mins of vigorous intensity aerobic physical activity (e.g., jogging, running) every week

Heart Healthy Cooking Tips

• Add ground flaxseed to yogurt, cereal, muffin or pancake mixes

• Add kidney beans to soups • Have salmon or tuna 1-2 times per week• Make half your plate vegetables• Use brown rice or wheat pasta • Add walnuts to cereal or salads

• Diet and lifestyle changes, without the use of drugs, have been shown to decrease LDL cholesterol in one year’s time by 10-20 percent on average

Dijon-Parmesan Chicken Breasts

• 1 cup Bran Flakes, crushed

• 2 oz Parmesan cheese

• 1 tsp dried basil leaves

• ½ tsp ground garlic• ¼ tsp black pepper• 1 egg white• 2 Tbsp Dijon Mustard• 4 chicken breasts

• Preheat oven to 400 and spray a cooking sheet with oil

• Place 1st 5 ingredients in a bowl

• Place egg white and mustard in a bowl

• Dip chicken in egg white and then coat in cereal and place on baking sheet.

• Bake for 20-25 mins• Serves 4

Spinach Salad & Green Apple Salad

• 2 Tbsp olive oil• 1 Tbsp cider

vinegar• 1 tsp Dijon mustard• 5 cups spinach• 1 Granny Smith

apple• 1/3 cup walnut

pieces, toasted• Salt & Pepper to

taste

• Whisk together 1st 3 ingredients in a small bowl

• Season dressing with salt & pepper to taste

• Toss spinach in a large bowl with dressing

• Core apple and slice into thin slices.

• Divide spinach onto 4 plates and top with apple slices and walnut pieces

• Serves 4

Black Bean Brownies• 1 can (15oz) low sodium

black beans• 1/2c semisweet

chocolate chips• 3 Tbsp unsweetened

applesauce• 3/4c egg beaters• 2/3c brown sugar,

packed• ½ c baking cocoa• 1tsp vanilla extract• ½ tsp baking powder• 1/8 tsp salt• 1/4c ground flaxseed

• Preheat oven to 350 and spray a 9in square baking pan

• Place beans, egg beaters, applesauce and chocolate chips in food processor and blend

• Add brown sugar, cocoa, vanilla, baking powder, and salt and mix well

• Pour mixture into baking pan and bake 20-25mins

• Cut into bars and enjoy!• Serves 12

Questions?

E-mail: alicia.westfall@ahss.orgClinical Dietitians Office:

(512) 753-3511Online Resource: www.heart.org

Thank you!