Reducing Cholesterol

Reducing Cholesterol

CHOLESTEROL The Good, the Bad and the Ugly What is Cholesterol? Cholesterol is a waxy fat steroid It is manufactured in the : Liver Intestines

Adrenal glands Sex organs Cholesterol is only synthesized in animals The Good Cholesterol is a very important compound! It is needed to produce:

Cell membranes Myelin Vitamin D Steroid hormones Bile acids The Bad High blood cholesterol levels are strongly

connected to Atherosclerosis Coronary artery disease Saturated fat will elevate bad (LDL) cholesterol more than any other type of fat Trans fat raises LDL cholesterol like saturated fat

The Ugly Americans tend to be an obese and sedentary population with excess calorie intake Many like a diet with excess animal protein that is high in saturated fat and cholesterol

Many enjoy the convenience of processed foods that can contain high levels of total fat and trans fat The number one killer of Americans is coronary artery disease. So What To Do? Give Yourself Some TLC!

Eat less than 7% of total fat calories as saturated fat Limit dietary cholesterol to less than 200 mg/d Keep total fat consumed in the range of 25% to 35% of total calories

More TLC Add 2 grams of plant stanols or sterols to your diet each day Include 10 25 grams of soluble fiber in your diet each day Work on managing your weight (overweight raises LDL cholesterol and

triglycerides) Exercise! It increases your good (HDL) cholesterol Foods with Soluble Fiber Have more of these! Oatmeal and oat bran Barley

Beans and lentils Citrus fruits like oranges and grapefruit

Apples and pears Peaches and nectarines Prunes and plums Bananas More foods that can help Soy protein Nuts (walnuts, almonds, pecans,

pistachios) Cold water fish with Omega-3- fatty acids reduces risk of cardiovascular disease (CVD) Alcohol (!?) One drink a day for women and 2

High Cholesterol Foods Portion Control Please! Any food with animal fat has cholesterol Foods with lots of dietary cholesterol: Cheese Egg yolk Beef

Pork Poultry (esp. skin) Shrimp Foods High in Saturated Fat Cut back!

Both animal and vegetable foods can be high in saturated fat High saturated fat foods include: Fatty cuts of meat Poultry especially with the skin Whole-milk dairy products

Some vegetable oils especially coconut and palm oil Foods High in Trans Fat Limit these! Any food made with hydrogenated oil or fat Stick margarine is high in trans fat

Other high trans fat foods can include: Crackers Cookies Peanut butter Pastries Cakes and pies You have to read the Food Facts Label to be

sure! When choosing processed foods Use the Nutrition Facts Label Calories and Calories from fat (less) Trans Fat and Sat Fat (less) Dietary Fiber (more)

Check the ingredient list & avoid: Hydrogenated oils Excellent Resources! National Cholesterol Education Month Your Guide to Lowering Cholesterol with TLC Its About Eating Right! High Cholesterol: Understanding Your Risks

History of Cholesterol

Recently Viewed Presentations

  • Creation


    Teacher Notes Page 1. Cover: God Created the World (Genesis 1:1 through 2:3) 2. Did you know that a long, long time ago there was nothing? No trees, no people, no buildings, not even sound or smell? Darkness was everywhere....
  • Tell Aaron and his sons, This is how

    Tell Aaron and his sons, This is how

    The god of this age has blinded the minds of unbelievers, so that they cannot see the light of the gospel of the glory of Christ, who is the image of God. For God, who said, "Let light shine out...
  • The New OSU Math Placement ExamJeremy Penn, Ph.D.Director ...

    The New OSU Math Placement ExamJeremy Penn, Ph.D.Director ...

    Students with ACT Math scores 19 or greater (SAT Math 460 or greater) do NOT need the exam proctored. Students with ACT Math scores . 18 or lower (SAT Math below 460) MUST take a proctored version of the exam....
  • NEW QUEST ASSIGNMENT  Due October 5  Ch. 3

    NEW QUEST ASSIGNMENT Due October 5 Ch. 3

    The elements 43, 61, 85 and 87 have no stable isotopes, and none of long half-life, so they are not naturally present. Small amounts are made in nuclear reactions induced by cosmic rays and nuclear tests, but these soon disappear....
  • Canada & Quebec -

    Canada & Quebec -

    Ethnic Conflict Canada, Quebec, and the FLQ
  • International Relations - Quia

    International Relations - Quia

    International Relations Tools of International Relations Tools Diplomacy Economics War International Law Vocabulary Diplomacy Embassy Ambassador Bilateral Multilateral Persona non grata Consulate Foreign Service Diplomacy Diplomacy: Official political contact among governments; the carrying out of foreign policy.
  • Digital Accessibility -

    Digital Accessibility -

    Recorded media (live video, skype, Lecturecast) published before 23 Sept 2020. Live audio and video. Third party content that UCL didn't pay for or develop (e.g. external social media content) Heritage collections - e.g. scanned manuscripts. Online maps Archived websites...
  • Business Communication Copyright 2007  Biz/ed Business Business Communication Copyright 2007 Biz/ed Business

    Business Communication Business Communication The Medium The Medium How the communication is to be made Important to select an appropriate medium for the message: Need to consider the needs of the sender, the nature of the receiver and the aims...