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Glossary of Heart Health Terms

Blood Cholesterol

A fatty substance that occurs naturally in the body and which is necessary for hormone production, cell metabolism, and other vital processes. There are 2 main types of blood cholesterol -- high density lipoprotein (HDL) and low density lipoprotein (LDL). It is generally considered desirable to have high levels of HDL cholesterol and low levels of LDL cholesterol.

Cardiovascular Disease

The group of diseases that limit or restrict the functioning of the heart and blood vessels.

Dietary Cholesterol

Cholesterol that comes from animal products in the diet, such as butter, meats, egg yolks, and dairy products. Excess amounts may raise blood cholesterol levels in some people, and contribute to the buildup of plaque on the walls of the arteries and lead to atherosclerosis (hardening of the arteries).

Fibre

A component of food which isn't absorbed by the body and may help to lower blood cholesterol levels. You should aim for a fibre intake of 25 to 30 grams a day. To increase the fibre in your diet, choose more whole grain products, vegetables and fruit, beans, peas, and lentils. For heart healthy eating, try to increase your intake of soluble fibre as well.

High Density Lipoprotein (HDL)

A form of blood cholesterol that is responsible for carrying excess cholesterol out of the blood vessels and to the liver for processing. It may also remove some of the cholesterol already deposited on the artery walls.

Hydrogenation

A way to harden a liquid oil to make it spreadable at room temperature. Hydrogenation increases saturated fat while partial hydrogenation increases both saturated fat and trans fatty acids. Saturated fat and trans fatty acids raise blood cholesterol.

Low Density Lipoprotein (LDL)

A form of blood cholesterol which tends to accumulate on the artery walls. This in turn may lead to an increased risk of heart disease. Research suggests that eating too much saturated and fatty acids can elevate LDL blood cholesterol levels. The Nutrition Recommendations for Canadians state that the Canadian diet should include no more than 30% of energy as fat (33 g/1000 kCal or 39 g/5000 kJ) and no more than a third of that as saturated fat (11 g/1000 kcal or 13 g/5000 kJ). This means that the average man, age 25 to 49, should have a total of 90 g of fat or less per day, and the average woman, age 25 to 49, should have 65 g or less.

Monounsaturated Fat

Tends to lower blood cholesterol levels when it replaces saturated fat in the diet. It is found primarily in olive and canola oils and in foods that contain these oils.

Non-Hydrogenated

Margarines are made by blending a small amount of naturally harder non-hydrogenated fat with liquid oil. This process does not introduce trans fat.

Polyunsaturated Fat

Actively lowers blood cholesterol levels. Some are essential fatty acids that our bodies need for good nutrition. Polyunsaturated fat is mainly found in vegetable oils such as safflower, sunflower, corn, and soybean, as well as in foods that contain these oils.

Saturated Fat

Raises blood cholesterol levels. It is found mostly in animal products like meat, dairy products made from whole milk, egg yolks, and in certain types of processed foods that contain hydrogenated fats.

Sodium

Commonly referred to as salt, sodium is a naturally occurring mineral found in many different foods. Health experts recommend that Canadians limit the amount of sodium they eat in foods or add to foods. If you have been advised by a health care professional to reduce the sodium in your diet, be aware of the natural and added sodium content in the foods you eat. When you buy prepared and packaged foods, read the labels. Watch for the words "soda" (referring to sodium bicarbonate, or baking soda) and "sodium chloride” which is table salt It’s a good idea to buy foods that are labeled “unsalted” (no salt used to process), “sodium-free” (less than 5 mg of sodium), or “low-sodium” (less than 35 mg of sodium) When a food is labeled “reduced sodium” it means the usual sodium level has been reduced by 75%.

Soluble fibre

A type of fibre that holds more water than insoluble fibre. Research suggests that soluble fibre tends to lower blood cholesterol levels. You can increase your intake of soluble fibre through such as oat bran, oatmeal, barley, legumes (examples: dried beans, peas, lentils) and fruit such as apples, strawberries, pears, and citrus fruit.

Trans Fatty Acids or Trans Fat

Have been shown to raise blood cholesterol levels. It is found primarily in foods that contain partially hydrogenated fats, and occurs naturally in smaller quantities in meat and dairy products, including butter.

Triglycerides (TG)

Fats that circulate in the bloodstream. High levels may be a risk factor for heart disease.

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