Cholesterol, blood pressure, and heart disease By Melissa Bess Nutrition and Health Education Specialist University of Missouri Extension FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS 06/2007 Introduction • • • • • • • • About cholesterol LDL vs. HDL Triglycerides Healthy levels Common misconceptions What affects cholesterol? Why does it matter? Prevention of high cholesterol Introduction (continued) • • • • About blood pressure Common misconceptions Controlling high blood pressure Heart disease risk factors About cholesterol • Soft, fat-like, waxy substance • Bloodstream and cells • Needed for cell membranes and hormones and to make vitamin D • Comes from 2 sources – Body produces it (mostly genetic) in liver (1000 mg day) – Food sources (animal products – meats, poultry, fish, eggs, butter, whole milk, and cheese, not from plant sources) (100 – 500 mg day) – Foods with trans fats or saturated fats may cause the body to produce more cholesterol About cholesterol • Must be transported through blood • Carriers are called lipoproteins – Low-density lipoprotein (LDL) – High-density lipoprotein (HDL) • Lipoprotein = protein + fat – LDL, more fat, less protein – HDL, more protein, less fat LDL vs. HDL • LDL = “bad” • Too much can clog arteries by forming plaque • Atherosclerosis can cause heart attack or stroke LDL vs. HDL • HDL = “good” • Tends to carry cholesterol away from arteries and back to liver • May also remove excess cholesterol from plaque in arteries, slows buildup Triglycerides • Form of fat • Also made in body (body fat stored as triglyceride) and from food • Help transport dietary fat, metabolism • Trigger liver to make more cholesterol, rising LDL and total cholesterol Healthy Levels • Total cholesterol – Optimal – under 200 mg/dL – Borderline high risk – 200-239 mg/dL – High risk – 240 mg/dL and up • LDL – Optimal – less than 100 mg/dL – Near/Above optimal – 100-129 mg/dL – Borderline high – 130- 159 mg/dL – High – 160 – 189 mg/dL – Very high – 190 mg/dL Source: National Cholesterol Education Program, National Heart, Lung, and Blood Institute Healthy Levels • HDL – Low - less than 40 mg/dL – High – above 60 mg/dL (may lower risk for heart disease) – Women tend to have higher HDL due to estrogen (needs to be over 50 mg/dL) • Triglycerides – Normal – less than 150 mg/dL – Borderline high – 150 – 199 mg/dL – High – above 200 mg/dL Source: National Cholesterol Education Program, National Heart, Lung, and Blood Institute Common misconceptions • Using margarine instead of butter will help lower my cholesterol • Thin people don’t have to worry about high cholesterol • If a label lists no cholesterol, it’s a “heart-healthy” choice • Eggs – good or bad? • Women don’t need to worry about cholesterol • Only middle-aged people should have their cholesterol checked What affects cholesterol? • Diet – Poly and monounsaturated fats may help lower cholesterol when used in place of saturated fats, but still limit – High carbs, excessive alcohol may increase triglycerides – Soluble fiber may lower LDL, not HDL • • • • • Weight Physical activity Age Gender Heredity Why does it matter? • Coronary heart disease is caused by atherosclerosis • Single leading cause of death • The higher LDL you have plus risk factors increases risk for heart attack – Smoking – High Blood pressure – Low HDL – Family history of early heart disease – Age Prevention of high cholesterol • Get it checked • Watch fats, eat healthy • Consume less than 300 mg of cholesterol a day • Be active • Quit smoking • Some may need medication – Lipitor, Crestor, Zocor – Vytorin – Zetia Blood pressure • 1 in 3 adults has hypertension • No symptoms, nearly 1/3 of those people don’t know they have it • No known cause • 2 forces – Blood pumps to arteries and through circulatory system – Arteries resist blood flow • Arteries elastic, stretchy • Heart beats 60-80 times a minute Blood pressure • • • • • • • • • Systolic (top) – heart is beating Diastolic (bottom) – heart resting Normal – 120/80 mm Hg Pre-hypertensive – 120-139/80-89 mm Hg Hypertensive – 140/90 mm Hg May take several readings “White coat hypertension” Hypertension increases risk for heart disease and stroke Number 1 controllable risk factor for stroke Blood pressure • Sodium/salt – Holds excess fluid in body, heart has to work harder • Potassium – Blunts effects of salt on blood pressure Common misconceptions • Symptoms of high blood pressure include nervousness, sweating, and difficulty sleeping • High cholesterol = high blood pressure • Everyone has high blood pressure, I don’t need to worry • Women don’t need to worry about high blood pressure Controlling hypertension • Reduce fat (particularly saturated fat) • Stop smoking • Cut back on alcohol • Be active • May need medication • Stress management Heart disease risk factors • Uncontrollable – Age – Male gender – Heredity (including race) – African Americans = higher blood pressure. Also higher among other races • Controllable – Smoking (2-4x higher than nonsmokers) – High cholesterol (high HDL can be positive risk factor) – High blood pressure Heart disease risk factors • Controllable – Physical inactivity – Obesity/overweight (especially in abdominal area) – Diabetes • Other factors – Stress – Too much alcohol • Moderate drinkers = less risk than nondrinkers (may increase HDL cholesterol) Phytonutrients • Soy protein may reduce risk of heart disease – Especially when replacing foods high in saturated fat • Plant sterols/stanols – Found naturally in fruits/veggies, plant oils may lower LDL • Omega-3 fatty acids – Two weekly servings of fish may be heart healthy • Folic Acid – May lower homocysteine levels • Antioxidants • Questions?? • Activity time!