Diet And Cardiac Health Flashcards
Learn diet targets
What does every 1% kcal from Sat Fat do to LDL chol
Increases it by 0.2 to 0.4 mmol/l
1% = 20 kcal = 2.25 g sat fat = 1/2 pat kerrygold
Saturated fat should be kept to less than what for healthy diet and less than what for high cholesterol?
Less than 10% total calorie intake and less than 7% kcal intake
200 kcal = 22.2 g fat = 5.5 pats kerrygold
140 kcal = 15.5 g fat = 4 pats kerrygold
7 g pat kerrygold 4 g sat
10g pat lakeland 5 g sat
What does every 1% kcal from trans Fat do to LDL chol and hdl
Increases ldl by 0.2 to 0.4 mmol/l
Reduces hdl
What does replacing Sat fat with unsat fat do to LDL?
Reduces LDL by 0.2 to 0.42
Does PAL lower LDL?
Small effect
What is most effective I reducing triglycerides
Increase PAL
What dietary changes help reduce trigs
Weight reduction
Alcohol reduction
Refined CHO particularly if DM is Metabolic syndrome
What does fructose do to trigs
15 to 20 % energy from fructose
= 150 to 200 kcal = 37 to 50 g fructose = 13 g in an apple but slow release. Harmful are sugar sweetened drinks.
Increase of 30 to 40% trigs.
How does PAL affect HDL?
25 to 35 kms brisk walking may increase hdl by .08 to 0.15 mmol/l
3.5 to 5 km per day x 7/7 or
5 to 7 km per day x 5/7
How does weight loss affect HDL?
1 kg weight loss increases HDL by 0.01.
How much is max trans fats?
Less than 1% from natural sources
How much cholesterol?
Less than 300 mg
What 2 lipids does refined CHO affect?
Raises Trigs
Lowers HDL
How much fibre per day
25 to 40 g and more than 7 to 13 g soluble
Where do we find soluble fibre
Oats, fruit, vegetables, nuts, seeds.
Slows passage
