Calendar

• Wed. Nov. 4– Diet Assignment Due– Topic: Heart Healthy Diet– Exam 2 Mon. Nov 16

• Mon. Nov 9 Veteran’s Day school holiday• Wed. Nov 11

– Weight Management– Exam review– Last day to drop with ‘W’ Fri. Nov 13

LipidsThe Energy Reserve of the Body…and More!

Body Fat Functions• Insulation and padding • Cell structure• Nerve function• #1 energy reserve

• stored as triglyceride

Food Fat (and oil) Functions

Carrier for:• Fat soluble vitamins (ADEK)• Essential fatty acids• Fat soluble toxins/chemicals : (• Tasty, aromatic calories

• Present in food as triglycerides

Basic Fat (and oil) Facts• Essential• Insoluble in water• Food sources

– Fats: animal products, solid at RT, saturated

– Oils: plant products, liquid at RT, unsaturated

• Primary lipid in body and diet is triglyceride (TG)

Glycerol backbone +3 fatty acids**

C-----fatty acid C----fatty acid C----fatty acid

**Fatty acid typessaturated, unsaturated, omega-3, trans, essential fatty acids

Triglyceride

What about Cholesterol?

You decide. Think. Pair. Share.

Good-Bad-Both?

Is Homer right? Nope! It has no flavor or nrg value even though a lipid

Precursor of• Bile• Sex hormones• Vitamin DIn all cellsVital to CNS function

Animal sources Made in liverCan’t live without it Too much.. in wrong

place vascular disease

Cardiovascular Disease• A disease of arteries• Cardio=Blocked heart arteries (with

cholesterol, scar tissue, etc.) tissue beyond block dies

• Vital part of heart dies person dies • #1 cause of death in US• Triggers initiating blockage?

• inflammation

Calendar

• Wed. Nov. 11– Return Diet Assignment – Overview Exam 2 Mon. Nov 16 – Topic: Heart Healthy Diet

• Mon. Nov 16– Exam 2– Lecture to follow exam

Cardiovascular Disease• A disease of arteries• Cardio=Blocked heart arteries (with

cholesterol, scar tissue, etc.) tissue beyond block dies

• Vital part of heart dies person dies • #1 cause of death in US• Triggers initiating blockage?

• inflammation

Influences on Inflammation• Dietary choices can reduce it

– Fruit/veggies/fiber/antioxidants/healthy fats/oils…

• Triggers– Hypertension– Smoking– Diabetes– High saturated and trans fat diet-Not

dietary cholesterol– High blood LDL cholesterol

What is LDL? What is a lipoprotein?• Lipoprotein (LP); a ‘vehicle’ that moves

fat soluble molecules thru blood• Many types of LP’s exist

• LDL…bad (cholesterol) for heart health • HDL...good (cholesterol) for heart health• Both influenced by lifestyle choices

What are the lifestyle steps to heart health?

• Maintain healthy weight

• Be active• Manage stress• Do not smoke• Do not drink

excessively• Eat a Heart Smart

Diet

Heart Smart Diet

Eat more colorEat less sodiumEat more fiberEat the right fatsMake ½ your plate vegetables and fruit

Eat More Color: Fruit and veggies

fiber, potassium, antioxidants (reduce inflammation)

Eat Less Sodium (Na+)

75% + from processed foods

The primary culprit is….

Rate this food

Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA

Heart Health…sodium…..added sugar?

DITCH IT! Flavored International Coffee ; (

Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA

What would be a better choice?

High Blood Pressure (HTN) and Sodium

• Medications can help….but have side-effects

• ~½ cases Hypertension (HTN) respond to diet

• The DASH diet- A healthy diet for all!

• Dietary Approaches to Stop Hypertension

DASH-It’s worth a try!

Diet high in Ca, Mg, K, fiberSodium < 2300 mg/daySat fat < 7% of caloriesLots of fruit, veggies, nuts and beans!!An excellent diet for all

EAT MORE FIBER particularly soluble fiber

BOA

Beans

Oats

Apples

Bump Up Your Fiber IntakeGoal 25-38 grams

• ¾ C bran flakes (5g) vs. ¾ C corn flakes (1g)

• 1 apple (4.4) vs. ½ C apple juice (0)

• ½ C lentils (7.8) vs. ½ C white rice (0.6)

• 1 C raspberries (8) vs. ½ C canned fruit (1)

• ¾ C oatmeal (3) vs. ¾ C cream of wheat(0.9)

WHOLE FOODS RULE. Ditch the processed stuff!

Apple Wellness N. Guerin RD, MS

EAT THE RIGHT FATS

• TOTAL: ~20-35% Calories• LESS: saturated (<25g/day)• MORE: unsaturated • AVOID: trans

EAT LESS SATURATED FATS• Raises LDL: Clogs arteries• Produces inflammatory compounds that

promote heart, and other diseases• Goal <7 % of calories

• 2000 Calories 15 g• 3000 Calories 23 g

SOURCES OF SATURATED FAT

• Animal products• poultry/fish better than beef

• Tropical oilsCoconut, plam oil

Verdict still out Moderate use advised

SOURCES OF UNSATURATED FAT

• Nuts• Eggs• Plant oils• Avocado• Seeds• Fatty fish**

Includes Omega-3** and essential fatty acids

AVOID TRANS FAT

• No safe level of intake (<2 g/day)• Raises LDL and lowers HDL• ‘Snap foods’, partially hydrogenated

oils, beef and its byproductsYup, that includes cheese & ice cream!

HEART SMART DIET in REVIEW

Eat more colorEat less sodiumEat more fiberEat the right fatsMake ½ your plate vegetables and fruit

Eat food. Not too much. Mostly plants M.Pollan

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