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Getting HIGH on HDL

Getting HIGH on HDL. Presented by Casaja Fritzler RN, BSN Nurse Case Manager Healthy Heart Project Montana /Wyoming Tribal Consortia; Doreen Bell, Amber Belgard, Tamra Baker, Ruth Burleigh. Know Your Cholesterol #’s. Know Your Cholesterol #’s…. Know Your Cholesterol #’s….

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Getting HIGH on HDL

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  1. Getting HIGH on HDL Presented by Casaja Fritzler RN, BSN Nurse Case Manager Healthy Heart Project Montana /Wyoming Tribal Consortia; Doreen Bell, Amber Belgard, Tamra Baker, Ruth Burleigh

  2. Know Your Cholesterol #’s

  3. Know Your Cholesterol #’s…

  4. Know Your Cholesterol #’s…

  5. Know Your Cholesterol #’s…

  6. HDL values The “GOOD” Cholesterol HDL Cholesterol is called “Good” Cholesterol because it helps remove the LDL (Bad) Cholesterol from arteries.BRIEF and understandable Definition H=(Heavenly) HDL L=(Lousy) LDL & Triglycerides

  7. The Process of a Heart Attack What’s your risk?..

  8. 1) Nutrition; About Fats

  9. Choose Fats Wisely A healthy diet includes some fat, but there's a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain saturated and trans fats, which raise LDL cholesterol and damage your blood vessels. Monounsaturated and polyunsaturated fats — found in olive, peanut and canola oils — tend to improve HDL's anti-inflammatory abilities. Nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your LDL cholesterol to HDL cholesterol ratio.

  10. Comparison of Dietary Fats

  11. Saturated Fat raises the bad LDL cholesterol in your blood and has been linked to increased risk of coronary heart disease Omega-6 fat must be consumed in your diet and is important for the brain and essential for the growth and development of infants Omega-3 fat must also be consumed in your diet and helps protect against heart attacks and strokes. Omega-9 may reduce the risk of coronary heart disease by lowering bad LDL cholesterol in the blood AND helping control blood glucose

  12. Cooking w/ Oils Cooking with Olive Oil How does Olive Oil Compare with Other Cooking Oils?

  13. Cooking w/ Oils Cont’d A high smoke point is desirable for a cooking oil. When frying, best results occur when the oil is very hot. The food is placed into the hot oil and the natural sugars caramelize and proteins denature into a thin shell which protects the food from soaking up the oil. The outside is crisp and the interior is just cooked. Here is what the International Olive Oil Council (IOOC) has to say about frying food with olive oil: When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. Its high smoke point (410ºF or 210ºC) is well above the ideal temperature for frying food (356ºF or 180ºC). The digestibility of olive oil is not affected when it is heated. Although there are conflicting claims, most people would not fry with olive oil anyway. A cheap, flavorless oil with a high smoke point is usually recommended - something like canola, soy or peanut oil.

  14. Improve your Heart Health with these nutrients Olive Oil: Use extra virgin olive oil at 4 Tablespoons (40 grams) per day Significantly reduces need for high blood pressure medication in 48% of patients in a recent clinical study. (8 to 6 mm Hg) Reduces blood pressure in Type 2 Diabetics significantly vs. no reduction in individuals that have normal blood pressure or are not diabetic. Increases HDL levels, improving blood glucose levels and lowering LDL, removes plaque from arteries and veins, especially heart vessels. Omega 3: Cold water fish 3 x/week lowers blood pressure and weight. Flaxseed oil substitution (use directions provided on bottle of over-the-counter) Is anti-inflamatory, reduces clotting, reduces fibrinogen, anti-arrhythmic, improves heart function, lowers LDL (bad fats). Improves calcium functions. Fiber: Soluble Fiber (Glucomannan, psyllium, Guar Gum, Guava) and oat bran lower Blood pressure and Reduces need for medication (40 gram oat bran dry weight or 3 gram B-Glucan) Reduces LDL/Cholesterol and kidney sodium absorption. Garlic: Consistent dose reduces blood pressure; recommend wild uncultivated garlic (Bear Garlic) 1-4 loves per day. Vitamin C: 500-1000mg twice a dayThe higher the initial blood pressure the greater the results. Reduces systolic blood pressure more than diastolic. Natural diuretic, improves arterial elasticity, anti-inflammatory, improves nerve health. Lycopene: lowers blood pressure and improves HDL and LDL levels. Tomatoes contain high concentrations of lycopene. They are also one the top five food sources of vitamin C, vitamin A, vitamin E, potassium and fiber. They’re also excellent sources of phytochemicals, polyphenols and carotenoids. Apricots, guava, watermelon, papaya, and pink grapefruit are also significant sources. Cocoa: Dark chocolate and cocoa reduces systolic blood pressure. Milk chocolate is high in LDL and not recommended

  15. SEVEN TOP FOODS TO LOWER CHOLESTEROL-INCREASE HDL Almonds Substances in almond skins help prevent LDL "bad" cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk. • Sprinkle almonds on cereals and salads, nibble on a handful for an afternoon snack. Avocados The monounsaturated fats in avocados have been found to lower "bad" LDLs and raise "good" HDLs, especially in people with mildly elevated cholesterol. • Slice avocadoes into sandwiches and salads or mash with garlic, lemon juice and salsa for a terrific guacamole. Barley When volunteers in a USDA study added barley to the standard American Heart Association diet, LDL "bad" cholesterol levels fell more than twice as far. • Barley makes a great substitute for rice, adds depth to soups and is terrific combined with dried fruits, nuts and a little oil and vinegar for a hearty salad. Beans & Lentils From a recent study in the Annals of Internal Medicine, LDL "bad" cholesterol levels fell almost twice as far in those volunteers on a low-fat diet who added beans and lentils (along with more whole grains and vegetables) to the menu. • Experiment with beans in soups, salads, and dips. Tuck them into burritos, lasagnas and casseroles. Blueberries Blueberries contain a powerful antioxidant called pterostilbene that may help lower LDL cholesterol. • Toss a cup of frozen blueberries together with a half-cup of orange juice and vanilla-flavored yogurt into the blender for a healthy breakfast drink. Sprinkle fresh blueberries on cereals and eat them by the handfuls for snacks. Oats When women in a University of Toronto study added oat bran to an already heart-healthy diet, HDL-cholesterol levels — the beneficial kind — climbed more than 11 percent. • Consider a daily bowl of oat bran hot cereal or old-fashioned oatmeal for breakfast. Oat bran muffins can also pack a tasty dose into your day.

  16. Make Changes, even gradual is great… • Know your fat facts! • Know your #s & target goals • READ product labels before you buy your groceries • Take your medications as ordered • Annual Lipid Panel • Join Healthy Heart for ABC graph & Case Management support to meet your goals!

  17. Make Changes!

  18. 2) exercise Within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults. Your best bet for increasing HDL cholesterol is to exercise briskly for 30 minutes, five times a week. Examples of brisk, aerobic exercise include walking, running, cycling, swimming, playing basketball, raking leaves — anything that increases your heart rate. You can also break up your daily activity into three 10 minute segments if you're having difficulty finding time to exercise.

  19. 3) Stop Smoking If you smoke, quit. Quitting smoking can increase your HDL cholesterol by up to 10 percent. Quitting isn't easy, but you can increase your odds of success by trying more than one strategy at a time.

  20. 4) Lose Weight Extra pounds take a toll on HDL cholesterol. If you're overweight, losing even a few pounds can improve your HDL level. For every 6 pounds (2.7 kilograms) you lose, your HDL may increase by 1 mg/dL (0.03 mmol/L). If you focus on becoming more physically active and choosing healthier foods — two other ways to increase your HDL cholesterol — you'll likely move toward a healthier weight in the process.

  21. 5) Alcohol Intake Drink alcohol only in moderation. Moderate use of alcohol has been linked with higher levels of HDL cholesterol. If you choose to drink alcohol, do so in moderation. This means no more than one drink a day for women and everyone over age 65, and two drinks a day for men. If you don't drink alcohol, don't start just to try raising your HDL levels.

  22. 6) medications/vitamin supplements Fibrates. The medications fenofibrate (Lofibra, Tricor) and gemfibrozil (Lopid) can also help increase your HDL cholesterol level. Statins.Statins block a substance your liver needs to make cholesterol. This reduces cholesterol in your liver cells, which causes your liver to remove cholesterol from your blood. Statins may also help your body reabsorb cholesterol from built up deposits on your artery walls. Choices include atorvastatin (Lipitor), fluvastatin (Lescol), lovastatin (Altoprev, Mevacor), pravastatin (Pravachol), rosuvastatin (Crestor) and simvastatin (Zocor).

  23. References U.S. Department Of Health And Human Services. National Institute Of Health. Indian Health Service. (2003, November). Honoring The Gift Of Heart Health. A Heart Health Educator’s Manual for American Indians. Mayo Clinic Staff. (2012, May 24). High Cholesterol. Cholesterol levels: What numbers should you aim for?Retrieved June, 2012, from http://www.mayoclinic.com/health/cholesterol-levels/CL00001 Dr. John Deane. (1998-2012 ). The Olive Oil Source . Heating Olive OilRetrieved June, 2012, from http://www.oliveoilsource.com/page/heating-olive-oil#Heating

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