Chapter 5 (Lipids)

• ADMR for fat is 20-35% of total kcals. Minimizing saturated and trans fatty acids lower the risk of CVD
• DO low fat diets have any health benefits?

  No, may be deficient in EFAs
• 1g fat = 9 kcal
• Saturated fat is recommended for less then 10% of total energy, heart association says 5-6% but im also here for a good time not a long time
• trans fat should be reduced in any shape or form
• Lowering fat content is not the they, lowering the amount of saturated fats intaken is
• Linolenic acid : alpha-linolenic acid

  5:1 to 10:1 ratio
• What are good sources of omega 3 fatty acids?


  fish, walnuts, chia seeds, pumpkin seeds, flaxseed
• Where is cholesterol foudn?

  animal based foods, found a esters
• Cholesterol is the precursor for hormones, vitamin D, and bile
• Are chylomicrons only present after a meal?

  Ye
• What is CVD?

  dysfunction of the heart or blood vessels
• Stroke: blockage or rupture of blood vessels supplying the brain
• Hypertension: increase risk of heart attack or sstroke
• Coronary Heart Disease: blood vessels supplying the heart are blocked or constricted. leads to heart attack
• Risks for CVD

  
• Causes of artery wall injury

  hypertension, nicotine, hyperglycemia
• High sat. fat and trans fats increase blood cholesterol
• Do omega 3s decrease inflammation and blood triglycerides?

  Yes
• Lifestyle changes are reccomended to minimize CVD risk. Consuming vitamins like B6, B12, and folate help this
• What is a mediterranean eating pattern?


  Red meat is eaten once a month. eggs, poultry, fish, and sweets are eaten weekly.
• The mediterranean style eating is low in sat. fat and refined sugars
• In the mediterranean style of eating olive oil is used for cooking and flavoring
• Mediterranean: grains, fruits, legumes, veg, nuts, cheese, and yogurt. high in vitamins, minerals, fiber, phytochemicals, and probiotics
• Lipids: molecules that are insoluable in water
• Fats: lipid content of diets and foods
• Three lipids found in diet and body: triglycerides, phospholipids, and sterols
• Triglycerides consist of 1 glycerol molecule and 3 fatty acid molecules
• How are fatty acids classified?

  type of fatty acid attatched to the glycerol backbone, vary by carbon chain, saturation, and shape
• Short trigly. = < 6 carbons
• Med trigly. = 6-12 carbons
• long trigly. = > 14 atoms
• Carbon Numbering on Triglycerides

  
• What is a saturated fatty acid?

  hydrogen atoms surround every carbon, no double bond
• Monounsaturated fat: lack one hydrogen atom (1 double bond)
• Are saturated acids solid at room temp.?

  yes, animal fats are high in these
• Saturated fats: tightly packed

  Unsaturated fats: loose, liquid
• What is hydrogenation?

  hydrogren atoms are added to unsat. fatty acid
• Hydrogenation makes oils more solid and saturated, helps reduce oxidation and resist going rancid. increases risk of CVD
• Essential fatty acids: can not be made by the body, ingested thru food