LipidsAmount or type, which matters most?

Lipid Facts• Solubility• Food sources

– Fats: animal products, solid at room temp

– Oils: plant products, liquid at room temp

Jobs in our body

• Insulate• Protect• Precursor of bile, vit D, reproductive hormones• Cell membrane component• Nervous system function

Jobs in our body

• Insulate• Protect• Precursor of bile, vit D, reproductive hormones• Cell membrane component• Nervous system function• Our energy reserve (stored

triglycerides TG)

Jobs in our food

• Primary type of lipid in food (TG)• Source of fat soluble vitamins (ADEK)• Source of essential fatty acids• Fat soluble toxins/chemicals : (• Concentrated calories• Tasty

Despite Homer’s ideas, cholesterol has no flavor, taste or energy value.

Cholesterol-good, bad or both?

Cholesterol

Too little• Nerve function• Part of cell membrane• Limit vitamin D, bile and

reproductive hormone synthesis

Too much in wrong place• Deposits in arteries• Clogs them up• Heart attack, stroke,

ischemia…….

Coronary Artery Disease: What is it?

• Arteries block-up over time• Trigger sets off development of

blockages• If blocked, no oxygen/nutrient to

heart • Tissue dies beyond blockage e.g.

artery feeding heart blocked heart attack

Triggers initiate plaque build-up

• Smoking• Hypertension• Diabetes• Inflammation• High blood cholesterol (from diet or

liver)Recall: How do lipids travel in our blood?

Lipids: From food to cell

• Digestion: complicated, slow process

• Absorbed as chylomicrons (lipoprotein= LP)

• Go to liver made into other LPs

• LPs transport most all lipid soluble substances

thru body

Lipoprotein primer

• Made by the body; not in our food• Particles with a lipid core and a

protein coat• Chylomicron: dietary TG repackaged

in the wall of the small intestine travel to liver

• Liver repackages chylomicrons into other lipoproteins• HDL• LDL

Lipoproteins: Role in heart health

• LDL…bad (cholesterol) stuff • HDL...good (cholesterol) for heart

health• Both are influenced by lifestyle

Smart steps to a healthy heart

• Maintain healthy weight

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

excessively• Eat a Heart Smart

Diet

KEYSTONE STEPS-HEART SMART DIET

Eat more colorEat less sodiumEat more fiberEat the right fats

Name foods meet all 4 requirements!

EAT MORE COLOR: Fruit and veggies

fiber, potassium, antioxidants, reduce inflammation

EAT LESS SODIUM

75% + from processed foods

THE PRIMARY CUPLRIT IS…

EAT MORE FIBER particularly soluble fiber

EAT THE RIGHT FATS

• TOTAL: ~20-35% Calories• MORE: unsaturated • LESS: saturated• AVOID: trans fats

SOURCES OF UNSATURATED FAT

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

WHY EAT MORE UNSATURATED FAT?

• Reduces LDL (if replacing saturated fat)• Reduces inflammation• Maintains arterial elasticity• Source of essential fatty acids

ESSENTIAL FATTY ACIDS (EFA)

• EFA’s (type of unsaturated fat)Linoleic Acid (omega-6)Alpha-Linolenic Acid or ALA

(omega-3)• Unique jobs• Energy source• Excess, stored as fat!

EPA & DHA: The good stuff in O-3s

Oily fish (ready made EPA/DHA) tuna, salmon, herring, sardines

Vegetarian sources (ALA* EPA/DHA) flaxseed meal, soybean/tofu/walnuts/ dark leafy greens/ fortified foods

SOURCES OF SATURATED FAT

• Animal products• Tropical oils

EAT LESS SATURATED FATS

• Raises LDL: Clogs arteries• Produces inflammatory compounds

that promote disease• Reduces arterial elasticity• Goal <7 % of calories

AVOID TRANS FAT

• No safe level of intake• Raises LDL• Decreases HDL• ↑ risk of heart attack, stroke and

sudden death

The devil is in the detail. Read!

Pair and Share1. We use cholesterol to make what life

sustaining substances?2. Describe the major components of a heart

healthy diet.3. What is our primary form of reserve body fuel?4. If we too much, or not enough cholesterol in the body, what happens?5. What are the major triggers of arterial blockage?

Optional slides

Heart Healthy Tips

•Eat real food; Mostly plants !!; Not too much•Eat fatty foods with caution (<30%Cal)•Replace sat/trans fat with unsaturated fat •Ditch the salt shaker and salty sauces!•Add fiber, esp soluble….from foods •Limit alcohol intake•Be physically active•Quit smoking***

How many Calories do we store as fat????

Given: 454 g/lb AND 9 Cal/gm of fat

IF: you weigh 150 lb with 20% body fat

THEN: you have 30 lb stored body fat….or…122,580 fat Cal = 30 lb x 454 g/lb x 9 Cal/g

How many Calories do you store?

How Much Omega-3 for heart health?

If you are healthy ~500 mg EPA and DHA/day

If high triglycerides; heart disease; rheumatoid arthritis 1-3+ gm EPA and DHA daily