Nutrients

Question 1

Saturated Fats

Answer 1

Saturated fats should be limited in the TLC Diet as this is known to raise one’s blood cholesterol. Some food items that contain high amounts of saturated fats include whole milk, pastries, bacon, fatty meat, cream, and butter.

This fat is usually solid at room and refrigerator
temperatures.

Question 2

Cholesterol

Answer 2

Cholesterol should be limited to 200 mg or less per day as this increases the cholesterol level in the blood. Food items that are high in cholesterol include egg yolks, whole milk, fatty meat, shrimps, and crabs.

Question 3

LDL

Answer 3

Best known for as Bad Cholesterol, it promotes fatty build up in the arteries (atherosclerosis) making it more susceptible to other CVDs

Question 4

HDL

Answer 4

HDL carries LDL (bad) cholesterol away from the arteries and back to the liver, where the LDL is broken down and passed from the body.

Question 5

Polyunsaturated fats (PUFA)

Answer 5

Substituting polyunsaturated fats for saturated fats is recommended to lower total LDL (bad cholesterol) but not too much to prevent reduction of HDL (good cholesterol).

Question 6

Trans Fat

Answer 6

Trans fat has the same effect as saturated fats of raising cholesterol and thus consumption of trans fat must be as low as possible.

Question 7

Soluble Fiber

Answer 7

10 - 25 grams of soluble fiber to improve LDL Cholesterol and glucose level. Food rich in Soluble fiber are dried beans, oats, apple, barley, rice bran, citrus fruits, peas, potatoes and skin of fruits and vegetables.

Question 8

Monounsaturated fats (MUFA)

Answer 8

Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.

Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

Question 9

Margarine Enriched Plant Sterol/Stanol Esters

Answer 9

Plant sterols have the same structure as cholesterol molecules and inhibit the small intestine from absorbing it and helps in reducing total cholesterol.

Question 10

Sodium

Answer 10

Sodium is a component of table salts and reducing one’s sodium intake has been found to lower blood pressure. High blood pressure is a risk factor for other heart problems.