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Week 7

Nutrition GSCI 1045 (George Brown College)

Introduction to Module 7: Lipids

Introduction to Lipids
In this module we'll talk about lipids. What are lipids? You may not have heard that word
before, but you certainly have heard a lot about lipids. Lipid is the technical term for fat
soluble molecules that include what we often refer to as fats.
When you think of fats in your diet, what comes to mind? Probably a lot! And there's no
wonder, because we are constantly bombarded with advertisements for products that tell
us they are fat-free, reduced fat, low fat or no fat. All those terms would probably lead you
to think that fat is just about the worst thing you could eat. But is fat a real demon? Well,
the answer is no, yes, maybe or well that depends. One thing is certain --we need fat in our
diet, but what we need is the right kinds in the right amounts. That's a large part of what
we'll talk about in this module.
What are Lipids
• Types of Lipids
Lipids are important fats that serve different roles in the human body. Fats tends to get a
bad rap and are often avoided because they are more calorically dense than their
counterparts, carbohydrates and protein.
• Fat is 9 calories per gram vs 4 calories per gram for carbohydrates and protein.
However, we absolutely need fat to survive as it provides essential functions in our body
such as providing structure for cell membranes and aiding in the absorption of the fat
soluble vitamins.
• For optimal health, we need to focus on the healthier fats like monounsaturated fatty
acids (MUFAs) and polyunsaturated fatty acids (PUFAs) over the unhealthier fats like
saturated and trans fats.
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Functions of Lipids
Lipids perform three primary biological functions within the body.
I said you're the good kind of fat says one avocado to another
They:
o serve as structural components of cell membranes,
o function as energy storehouses,
o function as important signaling molecules.

Three types of lipids are triglycerides (fats), phospholipids, and sterols.

Fats in the body provide essential fatty acids:

o Essential fatty acids are fatty acids that we must ingest because our body requires them
for good health but cannot synthesize them. They aid in digestion and absorption.
o They are carriers for fat soluble vitamins. Without fat, we would not absorb the vitamins
A, D, E and K. These vitamins, in turn, maintain the health of vision, skin, bones, teeth
and blood.
o Fats also play an important role in the palatability of food.
o They contribute to the texture, taste and aroma of foods. Without fats, many foods
would be bland.
o They provide structure, insulation and lubrication.
o Fats are used in the production of cell membranes and hormones, as well as for
maintaining vision and supporting the immune system.
o They provide structure and support for the walls of every cell in our body.
o The fat below our skin helps keep our internal body temperature regular and our vital
organs are protected by a layer of fat to protect them from injury.
o Fats act as lubrication for our body tissue. They lubricate our joints, and our glands
secrete oils that protect our skin.
o Phospholipids make up the bilayer of the plasma membrane and keep the membrane
fluid.
o Sterols (the sterol cholesterol) are also important in the production of hormones like
Cortisone, Adrenaline, Estrogen and testosterone.

Digestion and Absorption of Lipids

• Digestion of lipids begins in the mouth and stomach with the presence of lingual and
gastric lipase. Primarily. this works very well in the digestion of milk fats, which is
especially important to infants.
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• The intense mixing, and the warmth of the stomach combined with being squirted
through the pylorus, the fat empties the stomach as fine fat droplets.
• Most fat digestion occurs in the small intestine. In the small intestine fat droplets join
with bile to make micelles. Micelles travel into the intramicrovillus spaces of the
intestinal membrane to be absorbed by cell transportation.

Take a few minutes to view the video below for more detail on digestion and absorption of
fats.
URL: https://youtu.be/i0kHf_5s3J8

Types of Lipids: Triglycerides, Phospholipids and Sterols

The three main types of lipids are triglycerides, phospholipids, and sterols.
Triglycerides (TG's)
o Triglycerides make up 95% of dietary lipids.
o This type of fat is found in fried foods, vegetable oil, butter, whole milk, cheese, cream
cheese, some meats and is found in naturally occurring in foods like avocados, olives,
corn, and nuts.
o In our body, triglycerides are found in our blood and are also stored in our fat cells. Their
primary role is as an energy source metabolized by our body.
Triglyceride Chemical structure
What's the Difference Between Triglycerides, fats and oils?
o Triglycerides (triacylglycerols) in food are also called fats and oils.
o If they are solid at room temperature triglycerides are called fats; if they are liquid at
room temperature, they are called oils.
Structurally, triglycerides are made up of:
a glycerol backbone + 3 (tri) fatty acids.
The types of fatty acids determine the properties of the fat. For example, they determine
texture, taste and physical characteristics.

Types of Lipids: Triglycerides, Phospholipids and Sterols

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Phospholipids
o Phospholipids make up only 2% of dietary lipids.
o They are found in foods containing lecithin like egg yolks, wheat germ, soy, milk, and
lightly cooked meats. Fatty foods and some vegetable oils also contain phospholipids.
o In our body, they are a major component of cell membrane.
o They build the protective barrier around our body’s cells.
o Phospholipids can dissolve in both water and fats and often are used as emulsifiers. (An
emulsion is a mixture of two or more liquids that are normally unmixable or
unblendable.) They help to disperse triglycerides and cholesterol in watery fluids.
Structure:
Phospholipids
o Phospholipids are made up of 2 fatty acids attached to a glycerol 'head.'
o The glycerol molecule is also attached to a phosphate group.
o 2 hydrophobic tails and 1 hydrophillic head joined by a glycerol molecule and
containing a phosphate molecule
o Hydrophobic: a term referring to water fearing or non-water soluble substances.
o Hydrophilic: a term referring to water loving or water soluble substances.
o The phospholipids are not true fats because they have one of the fatty acids replaced by
a phosphate group.
Sterols
o Sterols are the least common type of lipid and are also known as steroid alcohol.
o They are an important class of organic molecules that occur naturally in plants, animals,
and fungi.
o The most familiar type of sterol is cholesterol. Only a small amount of cholesterol comes
from food as the body produces most of it.
o Cholesterol plays an important structural role in cell membranes and lipoproteins. It is a
precursor to bile salts and other sterol molecules; for example, steroid hormones and
vitamin D.
Sources:
Sterols are not essential to our diets because our bodies produce it. (mainly in the liver)
Structure:
Sterols is made of a 4 ring structure with any of a variety of side chains attached.
They are built from Carbon (C) Hydrogen (H) and Oxygen (O).

Lipids: Structure and Function Overview

https://youtu.be/5BBYBRWzsLA

Lipids: Types & Nutritional Role

Quick Overview
Lipids can be classified based on their chemical structure.
There are three types: Triglycerides, Phospholipids and Steroids (also known as Sterols)
Triglycerides
o Triglycerides are the most common type of lipid present in our foods and in our bodies,
Triglycerides have 3 fatty acids attached to one cholesterol molecule.
o Fatty acids are long chains of carbon atoms with attached hydrogen atoms and a
carboxyl group on one end.
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o Saturated fatty acids are saturated with hydrogen and found in foods from animals like
beef and dairy products. Saturated fats have been linked to an increased risk of heart
disease
o Unsaturated fatty acids are not saturated with hydrogen and found in foods from plants
like vegetable oils and nuts. Unsaturated fats play a role in lowering the risk of heart
disease.

Phospholipids
o Phospholipids are a major classification of lipids that contains a water loving phosphate
group.
o Phospholipids have a glycerol molecule, two fatty acids and a phosphate group.
o Phospholipids are important components in cell membranes.
o One example of a phospholipid is lecithin which is found in foods like egg yolks. Found
naturally in eyes, soybeans, liver, peanuts, wheat germ. Used as an emulsifier in the
food industry; for example, candy bars and mayonnaise.
Steroids (Sterols)
o Steroids are another class of lipids.
o They contain four rings of carbon atoms and no fatty acids.
o Cholesterol is the most common steroid.
o Over consumption can increase the risk of heart disease but cholesterol is also a
component of your cell membranes and used as a raw material to help make vitamin D,
bile salt, and the hormones testosterone and estrogen.

Good Fats and Bad Fats and Dietary Needs

Saturated, Monounsaturated & Polyunsaturated Fat: Dietary Needs
Fat is often demonized for leading to many conditions ranging from obesity to cancer to
heart disease to arthritis. This is no doubt true when the wrong kind of fat or too much fat in
general is consumed. But the right kind of fat is important in our diet as it plays important
roles like insulating the body, cushioning internal organs, and helping absorb vitamins such
as vitamins A, D, E, K.
Fats are more technically called lipids. Most of the different fats that we eat are called
triglycerides which are compounds that contain an alcohol called glycerol in 3 fatty acids.
Saturated, Unsaturated and Trans Fats
The fats we consume are grouped as:
o Saturated fat, a type of fat that doesn't have double bonds in its structure. Saturated
fats are found in butter, lard, palm and coconut oil, animal fats and dairy products.
o Unsaturated fat a type of fat that contains one or more double bonds in its structure .
When there's only one double bond, it's termed a monounsaturated fat. When there's
more than one twist or kink, then it's a polyunsaturated fat. Unsaturated fats are found
in fish, walnuts, flaxseed, olive oil, canola oil, avocado and vegetable oil.
o Trans fat which is hydrogenated unsaturated fat. Trans fat is many times added to
margarine, cookies, frozen pizza, and fast-food items like fried chicken, or French Fries.
o Good Fats = Unsaturated Fats
o Bad Fats = Saturated Fats and Trans Fats
Other Good Fats:
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o Omega-3 fatty acids and Omega-6 fatty acids are unsaturated fats. They're important
to know because two polyunsaturated fats, alpha-linolenic acid, a type of omega-3
fatty acid and linoleic acid, a type of omega-6 fatty acid, are essential fatty acids.
o They must be obtained from the diet because our body cannot make them.
Good and Bad Cholesterol:
o Eating too much Saturated and Trans Fat leads to improper increases in the levels of
cholesterol a fat like substance that helps to keep your body functioning properly, but
too much of which can lead to heart disease and atherosclerosis. Specifically, these
types of fat increase bad cholesterol which is known as low-density lipoprotein or LDL.
o Good cholesterol is known as high-density lipoprotein or HDL and trans fats lower this
kind of cholesterol.
o Good Cholesterol = High Density Lipoprotein HDL
o Bad Cholesterol = Low Density Lipoprotein LDL
o No more than 20 to 35 percent of daily caloric intake should come from fat and the
majority of this fat should come from plant and fish based sources to maximize the
number of unsaturated fats and minimize the number of saturated and trans fats.

Cholesterol: Good HDL and Bad LDL

Cholesterol Good vs Bad
o Cholesterol is a waxy fat carried through the bloodstream.
o HDL or High Density Lipoproteins are good cholesterol .
o LDL Low Density lipoproteins are bad cholesterol.
o Good cholesterol HDL is stable and carries bad cholesterol away from arteries.
o Bad cholesterol LDL sticks to artery walls and contributes to plaque buildup.
o As we have previously mentioned, Cholesterol is a sterol that has important structural
roles in cell membranes and lipoproteins.
o It also is a precursor to bile salts & other sterol molecules, for example, steroid
hormones and vitamin D.
o Cholesterol does not dissolve in the blood, so it needs to be moved through the blood by
lipoproteins.

There are two types of lipoproteins:

High Density Lipoproteins (HDL) and Low Density Lipoproteins (LDL).

HDL (Good) Cholesterol

o HDL cholesterol is considered the “good” cholesterol because it is stable and carries the
bad LDL away from the arteries.
o A healthy level of HDL cholesterol may protect against heart disease and stroke.
LDL (Bad) Cholesterol
o LDL cholesterol is considered the “bad” cholesterol because it contributes to plaque
buildup in the artery walls.
o Plaque can clog arteries and make them less flexible leading to atherosclerosis. On
narrowed arteries clots can form leading to heart attack or stroke.
Plant Stanols and Sterols
o Plant stanols and sterols, also called phytosterols, are substances naturally found in
small amounts in grains, vegetables, fruits, nuts and seeds.
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o They are chemically similar to cholesterol, and they inhibit the uptake of cholesterol
resulting in a decrease in serum total and LDL-cholesterol levels.
o They compete with cholesterol for incorporation into the micelles, and for uptake by
intestinal cells enhancing cholesterol excretion back into the intestinal lumen.
o Studies show that plant sterols can help lower cholesterol, which is a risk factor for
heart disease.

Guidelines:
From Health Canada:
o Eating up to 3 grams of plant sterols as part of the daily diet increases the removal of
cholesterol from the body.
o The result is a lower LDL-cholesterol, with no effect on HDL (good) cholesterol or
triglycerides.
o A limited number of foods will be allowed to contain up to 1 g of plant sterols per
serving.
o Health Canada research determined the levels and ranges of foods to which plant
sterols could be added without exceeding the upper intake limit of 3 g of plant sterols
per day in adults and 1 g plant sterols per day in children.
o Plant sterol enriched foods used together with cholesterol lowering medications should
be done in consultation with your physician.
o Plant sterols are considered safe, cholesterol-lowering ingredients within the guidelines
set by Health Canada.
o However, plant sterol enriched foods are not recommended for children, breast-feeding
or pregnant women.
o These groups have specific nutritional and dietary needs and lowering blood
cholesterol is not normally a priority for them. (Health Canada Q&A on Plant Sterols).

Sources of Fats: Monounsaturated, Polyunsaturated, Saturated and Trans Fats

Monounsaturated Fat
a Healthy Fat found in:
o olive and canola oil
o avocados
o nuts - almonds, pistachios, pecans, cashews, macadamia nuts
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Polyunsaturated Fat
a Healthy Fat found in plant-based foods and fatty fish:
Omega 3 -mainly from marine and plant oils:
o walnuts, flaxseeds, hemp, chia seeds
o fatty fish such as salmon, mackerel, trout, herring and sardines and eggs
o oils and some soft margarines.
o added to eggs, milk products and some juices.
Omega 6- found in animal products and fast food:
o safflower, sunflower soya bean and corn oils.
o nuts such as almonds, pecans, Brazil nuts,
o seeds such as sunflower seeds and sesame seeds.
o

Saturated Fats
Saturated fat is usually hard at room temperature found in animal based foods. Some of
these fats are linked to high cholesterol and increased risk of heart disease when we eat too
much of it.
Sources:
o Fatty cuts of beef
o Poultry with the skin on
o Lard, shortening and butter
o High fat milk, cheeses and yogurts
o Some vegetable oils like coconut and palm kernel oil. (Sometimes used in fast foods and
processed foods)
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Trans Fats
Trans fat is made when a liquid vegetable oil is changed into a solid fat.
It is often added to processed foods to improve taste, texture and help it stay fresh longer.
Check nutrition labels for specific products but Trans Fats may be in the following:
o Deep fried foods such as spring rolls, chicken nuggets, frozen hash browns, French fries
o Ready to eat frozen foods like pizza burritos, beef patties.
o Hard (stick) margarine and shortening.
o Commercially baked goods like cookies, pies, donuts.
o Convenience foods.
o Toaster pastries (waffles, pancakes, breakfast sandwiches)
o Snack puddings, packaged sweet snacks like cookies and granola bars and package salty
snacks like microwave popcorn, chips and crackers
o Liquid coffee whiteners.

Lipids: Food Sources

Foods That are Sources of Lipids
Quick Review
o Fats Linked to Heart Disease
o There are a few fats linked to an increased risk of heart disease. These include saturated
fats which are a type of fat that is often solid at room temperature.
o Cholesterol which is a type of fat obtained from animal products and Trans Fats which
are man-made fats created through a process called hydrogenation.
o Food sources of saturated fats include butter, dairy products, meats and other animal
products.
o Sources of cholesterol include meat, eggs and cheese.
o Food sources of trans-fats include margarine, cookies, fried fast foods, and many
packaged snack foods.

Beneficial Fats:
o There are also fats that can benefit your health.
o Unsaturated fats tend to be liquid at room temperature and are associated with a lower
risk of heart disease.
o Food sources of unsaturated fats include vegetable oil, olive oil, nuts and seeds.
o Essential fatty acids cannot be made by your body, but they are vital to the proper
functioning of your body.
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There are two essential fatty acids:

o Alpha-linolenic acid which is a type of Omega 3 fatty acid is found in flaxseed, walnuts
and canola oil.
o The other essential fatty acid is Linoleic acid which is a type of Omega 6 fatty acid found
in nuts and vegetable oils, such as corn oil, safflower oil and soybean oil.

Common Dietary Fats: Saturated, Monosaturated, Polyunsaturated, Cholesterol and

Vitamin E Content

The Table Gives the Fatty acid, Vitamin E and Cholesterol Composition of some Common
Dietary Fats.

Vitamin
Saturated Monounsaturated Polyunsaturated Cholesterol
E
g/100g g/100g g/100g mg/100g mg/100g
Animal fats

Lard 40.8 43.8 9.6 93 0.00

Duck fat 33.2 49.3 12.9 100 2.70
Butter 54.0 19.8 2.6 230 2.00
Vegetable fats
Coconut oil 85.2 6.6 1.7 0 .66
Palm oil 45.3 41.6 8.3 0 33.12
Cottonseed oil 25.5 21.3 48.1 0 42.77

Wheat germ oil 18.8 15.9 60.7 0 136.65

Soya oil 14.5 23.2 56.5 0 16.29
Olive oil 14.0 69.7 11.2 0 5.10
Corn oil 12.7 24.7 57.8 0 17.24
Sunflower oil 11.9 20.2 63.0 0 49.0
Safflower oil 10.2 12.6 72.1 0 40.68
Hemp oil 10 15 75 0
Canola/Rapeseed oil 5.3 64.3 24.8 0 22.21

Omega 3 and Omega 6 Essential Fatty Acids

Omega 3 and Omega 6
o Omega 3 and Omega 6 are "essential fatty acids" meaning they are required in our diet
because our bodies cannot make them.
o Sources of Omega 6 fatty acids have increased in the North American diet from things
like vegetable oils and processed snack foods.
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o While Omega 6 is essential in our diets, it can be harmful if it is out of balance with
Omega 3 because Omega 6 can diminish the positive effects of Omega 3.
o The recommendations for the ratio of Omega-3 to Omega-6 fatty acids vary from 5:1 to
10:1.

Omega 3
o Omega 3 fatty acids are also called ω-3 fatty acids or n-3 fatty acids.
o They are polyunsaturated fatty acids (PUFAs) with a double bond at the third carbon
atom from the end of the carbon chain.
o The three types of omega-3 fatty acids involved in our bodies are α-linolenic acid (ALA)
(found in plant oils), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
o Alpha-linolenic acid (ALA) is a kind of omega-3 fatty acid found in walnuts, edible seeds
like flaxseeds, hemp and chia and in canola, and soy oils.
o Alpha-linolenic acid is similar to the omega-3 fatty acids that are in fish oil,
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega 3 functions:
o A source of ATP (energy).
o Normal growth and development.
o An integral part of cell membranes in the body and affect the function of the cell
receptors in these membranes.
o Provide the starting point for making hormones to regulate blood clotting.
o Formation and growth of retinal structure and function, brain structure and central
nervous system.
Health Benefits:
o Reduce inflammation and may help protect us from chronic diseases, such as heart
disease and arthritis.
o May help ease symptoms of depression, anxiety and stress in some people
o Reduce risk of age related macular degeneration
o Studies have found that children with ADHD have lower levels of Omega-3 fatty acids,
increased Omega 3 may be beneficial.
Who should consume Omega 3
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o Infants - to improve memory/learning abilities

o Pregnant mothers - to help develop fetus’ brain/retinal structural development and
function
o Elderly - to reduce the progression of memory loss/Alzheimer’s Disease
o People who have an allergy to or dislike fish
o Vegetarians/Vegans - as they generally have low DHA status
o Those who are depressed/anxious/ADHD.
Omega 6
o Omega-6 fats play a role in regulating our genes and promoting immune health and
blood clotting.
o As an essential fatty acid, we do need to get it from our diet, but as mentioned many
people are getting more than the required amounts of Omega 6 in their diets because of
the consumption of vegetable oils, fast foods and processed snack food.
Sources:
o Linoleic acid (LA) - sunflower, corn and safflower oils
o Arachidonic acid (AA) - Meat, eggs, dairy
o Salmon.
Recommendation for Omega 3 and 6:
o Eat a healthy balanced diet that is rich in Omega 3 fatty acids (nuts, seeds, and oily fish).
o Minimize overconsumption of saturated, trans fat and Omega 6 fatty acids (i.e., corn oil,
sunflower oil, excessive meat, dairy and fast food intake).
According to Eat Right Ontario:
o Although Canadians get more omega-6 in their diets than omega-3, it is best to focus on
including both fats by eating a variety of healthy foods.
o Remember to eat two servings (75grams or 2.5 oz each) of fatty fish per week and have
no more than 3 Tbsp of healthy unsaturated fats per day.
Trans Fats
o It can make your food taste better, add a creamy texture and last longer, so what so bad
about trans fats? Well, they are just not healthy. The Heart and Stroke Foundation says
trans fats are "at least five times more harmful" than saturated fat on a gram by gram
basis and are responsible for thousands of cardiac deaths every year in Canada.
o Trans fats not only raise "bad" cholesterol, they lower "good" cholesterol.
Hydrogenation
o To preserve oils manufacturers often subject them to a process called Hydrogenation.
o This process adds hydrogen to liquid vegetable oils to make them more saturated and
solid. Partially hydrogenated vegetable oils are used in the fast food and processed food.
o Trans fats are a result of the partial hydrogenation of unsaturated fatty acids.
o More resistant to breakdown from hot cooking temperatures, they are suited to frying
and the fast food industry.
o Because of their saturation, the body processes trans fats as if they were saturated
fats.
Health Implications
o Tissue inflammation throughout the body,
o Insulin resistance in some people,
o Weight gain, and digestive troubles.
o Raised LDL “bad cholesterol,” and lower HDL “good cholesterol.”
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Trans fats and the body

Recommendations
o Read food labels.
o Avoid “hydrogenated,” “fractionally hydrogenated,” or “partially hydrogenated,”
foods.
o Look for products with no trans fats.
o Instead of fast foods, and processed snack foods eat fresh foods, fruits and vegetables.
Butter vs Margarine
Take a few minutes to review the video. Which will you choose? Why?
URL: https://www.youtube.com/watch?v=KG_ybdk1VaE

Cardiovascular Disease (CVD)

o Cardiovascular disease (CVD) is a class of disease that involve the heart and blood
vessels.
o It includes coronary artery disease, heart diseases, stroke, and atherosclerosis.
o Researchers suggest that 90% of cardiovascular disease is preventable through healthy
eating, exercise, quitting smoking and reduced alcohol consumption.
o The heart is one of the least regenerative organs; however, with proper diet rich in
Monounsaturated fatty acids (MUFAs) & Polyunsaturated fatty acids (PUFAs) and
sufficient exercise, CVD can be reversed.
Heart Attack Symptoms
o Chest pains/discomfort/pain or discomfort in other areas (neck, jaw, shoulders, back).
o Shortness of breath< Numbness or pain in the left arm.
o Nausea Light headedness.
o Sweating.
Symptoms of Stroke
o Sudden numbness or weakness of the face, arm or leg, especially on one side of the
body.
o Sudden confusion, trouble speaking or understanding.
o Sudden trouble seeing or blurred vision in one or both eyes.
o Sudden trouble walking, dizziness, loss of balance or coordination.
Cardiovascular Disease: Atherosclerosis
o Atherosclerosis begins when low-density lipoprotein or LDL Cholesterol is deposited in
artery walls.
o It reduces elasticity of arteries and blocks the flow of blood.
o LDL cholesterol begins to oxidize and harden to form plaque.
o Coronary arteries bring nourishment to the heart muscle.
o A healthy artery provides a clear passage for blood flow.
Plaque causes damage to vessel linings further causing:
o Inflammation.
o Mineralization.
o Heart attacks/stroke.
o If one of the arteries becomes blocked by plaque, the part of the heart muscle that feeds
it will die.
Cardiovascular Disease: Risk Factors
There are only a few factors that cannot be controlled when it comes to preventing
cardiovascular disease. Those include age, gender and genetic inheritance.
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We can control what we eat and our lifestyle choices.

The following risk factors can be controlled:
High Saturated Fat and Trans Fat Consumption
o High blood lipid (fat) levels have a strong correlation with the risk of cardiovascular
disease.
o Diets high in saturated fats (e.g., fats from animal products) and trans fats (often used in
cakes, cookies and fast food) lead to high levels of LDL cholesterol.

High LDL Cholesterol and low HDL Cholesterol

Remember that the LDL Cholesterol causes a buildup of plaque that blocks arteries; whereas
HDL Cholesterol helps to remove the bad cholesterol.
o The higher the LDL the greater the risk of CVD.
o LDL cholesterol is more dangerous when it is oxidized. When oxidized it can produce
inflammation in arteries promoting atherosclerosis and potentially leading to heart
attack or stroke.
o The higher the HDL the lower the risk of CVD
Low Fruit and Vegetable Consumption
According to the World Heart Foundation, "Comparisons between a diet low in saturated
fats, with plenty of fresh fruit and vegetables, and the typical diet of someone living in the
developed world show that in the former there is a 73% reduction in the risk of new major
cardiac events."
Sedentary Lifestyle
A lifestyle that does not include the recommended levels of daily activity is a risk factor for
CVD. It also can lead to obesity.
Reduce Your Risk of Cardiovascular Disease
Reduce Your Risk of Cardiovascular Disease by following these Guidelines
Dietary Changes
o Follow a well-balanced diet rich in plant based foods.
o Lower saturated fat and trans-fat intake.
o Increase intake of fruits and vegetables, especially eat a diet rich in Omega 3 fatty acids.
o Limit refined starches and added sugars.
Lifestyle Changes
o Increase physical activity to recommended daily amounts.
o Lose weight if you are overweight or obese.
o Reduce exposure to tobacco smoke.
o Reduce consumption of alcohol.