2. Identify cholesterol-lowering foods
Demonstrate the ability to make the
right food choices to lower cholesterol
levels
Screen Title: Learning Objectives Screen No: 2
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By the end of this session, you would have learnt to:
4. Screen Title: Introduction to Cholesterol
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Screen No: 3
Layer: 2
If you want
to be
healthy,
you’ve got to
change your
diet.
5. Screen Title: Types of Food that Lower Cholesterol
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Screen No: 4
Soluble Fibre Omega 3 Fatty Acids Polyunsaturated
fatty acids
Antioxidants Sterols or Stanols Soya Proteins
Click each image to know more about it.
6. Screen Title: Soluble Fibre
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Screen No:5
Layer 1
Grains
Fruits
Legumes
Vegetables
Fibre Supplements
Tab Caption Text Image
Grains Oatmeal, barley and
Click the tabs to know about the various sources of soluble fibre.
7. Screen Title: Soluble Fibre
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Screen No:5
Layer 2
Grains
Fruits
Legumes
Vegetables
Fibre Supplements
Fruits like apples, grapes, bananas, strawberries,
citrus fruits act as a great source for soluble
fibre.
Click the tabs to know about the various sources of soluble fibre.
8. Screen Title: Types of Food that Lower Cholesterol
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Screen No: 4
Soluble Fibre Omega 3 Fatty Acids Polyunsaturated
fatty acids
Antioxidants Sterols or Stanols Soya Proteins
Click each image to know more about it.
10. Screen Title: Types of Food that Lower Cholesterol
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Screen No: 4
Soluble Fibre Omega 3 Fatty Acids Polyunsaturated
fatty acids
Antioxidants Sterols or Stanols Soya Proteins
Click each image to know more about it.
11. Screen Title: Polyunsaturated Fatty Acids
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Screen No:9
Make sure you don’t eat the salted or sugar coated versions of these nuts,
which are definitely not healthy.
TIP
Walnuts
Almonds
Hazelnuts
Peanuts Pecans
Pine Nuts
Pistachio
Nuts
Click the NUTS bag to find out which nuts are good for you.
12. Screen Title: Types of Food that Lower Cholesterol
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Screen No: 4
Soluble Fibre Omega 3 Fatty Acids Polyunsaturated
fatty acids
Antioxidants Sterols or Stanols Soya Proteins
Click each image to know more about it.
14. Screen Title: Check Your Understanding – 2.1
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Screen No: 12
Layer: 1
Fruits Burger Grilled Fish
Beef Steak Soft drink Fortified Orange Juice
After meeting the doctor, Jacob has realised that he needs to work on his diet. He decides to come up
with a food plan that will help him lower his cholesterol level. Can you help Jacob design the food plan?
Start, by choosing the food that will help lower Jacob’s cholesterol level.
Click each image to know more about it.
Editor's Notes
Voice Over
VO - Male: Skip the butter.
VO - Female: Must you eat those fries?
VO M: Quit eating sugary foods.
VO F: Don’t eat that beef steak.
VO M: Don’t drink that cola.
<PAUSE>
VO F: Sounds familiar? Are you frequently told about the foods you must not eat?
Well, it’s time to talk about what you CAN eat. Yes, you heard right. There are lots of foods that you can eat and we shall learn about them in this session.
VO:
By the end of this session, you would have learnt to:
Identify cholesterol lowering foods and
Demonstrate the ability to make the right food choices to lower cholesterol levels.
VO1: The term ‘cholesterol’ has gained a bad reputation in the past few years. The truth, however, is that not all types of cholesterol are bad for you.
VO2:
Low-density lipoprotein or LDL is the ‘bad’ cholesterol. It is the cholesterol that blocks arterial blood flow and causes heart attacks.
On the other hand, the high-density lipoprotein or the HDL, is the good cholesterol.
VO3:
To lower your bad cholesterol levels, you need to increase your good cholesterol levels. And one of the easiest ways to do this, is to eat the right kinds of food.
VO4: Jacob loves junk food. His diet often includes burgers, chips and soft drinks. Now wonder then, his cholesterol levels are dangerously high.
VO5: The doctor has warned him that if he doesn’t change his diet, he runs the high risk of a heart attack. Let’s find out how Jacob can change his diet to lower his cholesterol level.
VO: Let’s begin by looking at the different types of food that lower cholesterol levels. Click each image to know more about each food type.
VO:
Soluble fibre lowers the LDL levels in our blood. It also reduces the absorption of cholesterol in our body. For a healthy diet, five to ten grams or more of soluble fibre is recommended. Sources of soluble fibre include grains, fruits, legumes, vegetables and fibre supplements. Click the tabs to know about the various sources of soluble fibre.
VO: Omega-3 fatty acids are known for reducing the blood pressure, while maintaining a stable cholesterol profile. It also lowers the risk of developing blood clots. Fish is an excellent source of omega-3 fatty acids.
Two servings of fish such as Mackerel, Lake trout, Herring, Sardines, Albacore tuna, Salmon, Halibut, every week is adequate.
Do make sure that the fish is baked or grilled and not fried.
There are vegetarian options as well. Ground flaxseed and canola oil can provide you all the omega-3 fatty acids that you need.
VO1: Polyunsaturated fatty acids are found in a variety of nuts. Just 42.5 grams of polyunsaturated fatty acids a day can reduce the cholesterol level in your body. Click on the bag of nuts to see which nuts are good for you.
VO2:
Walnuts
Almonds
Hazelnuts
Peanuts
Pine nuts
Pistachio nuts
Pecans
VO: Jacob had heard that oil was bad for him. But the good news is that not all oil is bad.
Olive oil is full of antioxidants. It is capable of lowering the LDL levels in your body. So, you should consume at least two tablespoons or 23 grams of olive oil a day for a healthy cholesterol profile.
Try to use extra-virgin olive oil, as it’s less processed than its lighter version.
Voice Over: After meeting the doctor, Jacob has realised that he needs to work on his diet. He decides to come up with a food plan that will help him lower his cholesterol level. Can you help Jacob design the plan?
Start, by choosing the food that will help lower Jacob’s cholesterol level.
Feedback (Partially correct or Incorrect Answer): Not quite right! Fruits, grilled fish and fortified orange juice help to lower cholesterol levels.
Feedback (Correct Answer): Excellent! You have made the right food choices for Jacob. Fruits, grilled fish and fortified orange juice help to lower cholesterol levels.
