Increasing fiber intake promotes healthy cholesterol levels and digestion. This slide share gives nutrition facts and high-fiber recipes for Dijon Parmesan Chicken Breast, Spinach & Green Apple Salad and Black Bean Brownies.

2. The Secret
Love
Language of
Fiber
Alicia Westfall RD, LD

3. What’s in my blood?!?
•
•
•
•
•
•
What and where is Cholesterol?
HDL
LDL
Types of Fats
Reducing LDL
Increasing HDL

5. What is cholesterol?
• 2 types: LDL (low density lipoprotein) and
HDL (high density lipoprotein)
• Needed for cell formation, produced by
liver
• Cholesterol Desired Levels:
-Total Cholesterol:<200mg/dL
-LDL: <100mg/dL
-HDL:>60mg/dL
• Americans Average 200mg/dL

6. Where is Cholesterol Found?
• Your body produces enough naturally
• Sources: Meats, shrimp, lobster, crab, eggs,
whole milk, cheese, ice cream
• Consume no more than 200-300mg per day
• 4oz Chicken Breast =96mg
• 1 Egg Yolk=212mg
• 1oz Cheddar=30mg
• 4oz Beef Roast=120mg

7. HDL & LDL
• “Good”: Believed that HDL carries
cholesterol away from the arteries to be
removed from your body
• “Bad”: Forms a plaque in your arteries and
leads to narrowing/blockage of the arteries.

8. Types of Fats
• Saturated Fats: Typically solid at room
temperature, increases LDL
• Found in animal products: butter, chicken
with skin, untrimmed beef, cheese, whole
milk, lard, baked goods
• Other Sources: palm oil,
coconut oil, cocoa butter
• Limit to less than 7% of
daily calories

9. Types of Fats
• Trans Fat/Partially Hydrogenated Oils:
Created from companies adding hydrogen to
liquid fat to make it more solid
• Can be found in fried foods and baked goods:
French fries, doughnuts, pie
crusts, margarines, shortenings
• Avoid trans fat in diet, increases LDL and
decreases HDL!

10. Types of Fats
• Polyunsaturated/Monounsaturated Fats:
Typically liquid at room temperature
• Found in certain plant oil: safflower,
sesame, soy, corn, canola, olive, peanut oil,
sunflower seeds, avocados
• Majority of your fat
intake up to 10% of
your daily calories
• Can Increase HDL

11. Triglycerides
• Type of fat found in your body
and used for energy
• High levels can lead to heart disease
(>150mg/dL)
• Lowering TG: -Keep a healthy weight and
exercise regularly
-Limit Saturated Fats and Cholesterol in diet
-Limit the amount of alcohol
-Include more of F&V in diet

12. Reducing LDL
• Exercise at least 150mins per week
• Eat more plant based diet and limit high
cholesterol foods
• Avoid saturated & trans fat
• Increase soluble fiber 10-25g per day

13. Types of Fiber
• Soluble Fiber: Dissolves in water and
forms a gel, slowing digestion and helping
to remove cholesterol
• Sources of soluble fiber: Kidney beans,
oranges, oatmeal, flaxseed, oat bran,
apple, broccoli

14. Types of Fiber
• Insoluble Fiber: Does not dissolve in
water, increasing the speed of which food
passes through the bowel and acts as a
laxative
• Sources: Whole wheat, brown rice, green
leafy vegetables, nuts, seeds, wheat bran,
grapes, carrots, zucchini

15. Sources of Fiber
•
•
•
•
•
•
½ cup Kidney Beans=8g fiber
Sweet Potato with skin=4.4g fiber
1 oz Almonds=3.5g fiber
1 Tbsp Ground Flaxseed=2g fiber
1 Apple/Pear=5g fiber
1 cup cooked broccoli=5g fiber

16. Increasing HDL
•
•
•
•
Stop Smoking!
Increase Fiber
Increase Omega 3 Fats in diet
Sources of Omega 3: Salmon, walnuts,
flaxseed, canola oil, tuna, soybean oil

17. Increasing HDL
• Exercise: ~150 mins of moderate-intensity
aerobic physical activity (e.g. brisk
walking) or 75 mins of vigorous intensity
aerobic physical activity (e.g., jogging,
running) every week

18. Heart Healthy Cooking Tips
• Add ground flaxseed to yogurt, cereal,
muffin or pancake mixes
• Add kidney beans to soups
• Have salmon or tuna 1-2 times per week
• Make half your plate vegetables
• Use brown rice or wheat pasta
• Add walnuts to cereal or
salads

19. • Diet and lifestyle changes, without the use
of drugs, have been shown to decrease
LDL cholesterol in one year’s time by 1020 percent on average

20. Dijon-Parmesan Chicken
Breasts
• 1 cup Bran Flakes,
crushed
• 2 oz Parmesan cheese
• 1 tsp dried basil leaves
• ½ tsp ground garlic
• ¼ tsp black pepper
• 1 egg white
• 2 Tbsp Dijon Mustard
• 4 chicken breasts
• Preheat oven to 400 and
spray a cooking sheet with
oil
• Place 1st 5 ingredients in a
bowl
• Place egg white and mustard
in a bowl
• Dip chicken in egg white and
then coat in cereal and place
on baking sheet.
• Bake for 20-25 mins
• Serves 4

21. Spinach Salad & Green Apple
Salad
•
•
•
•
•
•
2 Tbsp olive oil
1 Tbsp cider vinegar
1 tsp Dijon mustard
5 cups spinach
1 Granny Smith apple
1/3 cup walnut
pieces, toasted
• Salt & Pepper to taste
• Whisk together 1st 3
ingredients in a small bowl
• Season dressing with salt &
pepper to taste
• Toss spinach in a large bowl
with dressing
• Core apple and slice into
thin slices.
• Divide spinach onto 4 plates
and top with apple slices
and walnut pieces
• Serves 4

22. Black Bean Brownies
• 1 can (15oz) low sodium
black beans
• 1/2c semisweet chocolate
chips
• 3 Tbsp unsweetened
applesauce
• 3/4c egg beaters
• 2/3c brown sugar, packed
• ½ c baking cocoa
• 1tsp vanilla extract
• ½ tsp baking powder
• 1/8 tsp salt
• 1/4c ground flaxseed
• Preheat oven to 350 and
spray a 9in square baking
pan
• Place beans, egg beaters,
applesauce and chocolate
chips in food processor
and blend
• Add brown sugar, cocoa,
vanilla, baking powder,
and salt and mix well
• Pour mixture into baking
pan and bake 20-25mins
• Cut into bars and enjoy!
• Serves 12

23. Questions?
E-mail: alicia.westfall@ahss.org
Clinical Dietitians Office:
(512) 753-3511
Online Resource: www.heart.org
Thank you!