chapter 5 part 3 Flashcards
polyunsaturated fats are what state at room temperature?
liquid
what are some healthy sources of unprocessed polyunsaturated fats?
avocados and nuts
omega three fatty acid is also called what?
alpha-lenolenic acid
omega 6 fatty acid is also called what?
linoleic acid
is omega 3 plentiful or rare in the diet?
rare
is omega 6 plentiful or rare in the diet?
plentiful
is omega 3 pro or anti inflammatory?
anti
is omega 6 pro or anti inflammatory?
pro
what are some omega 3 food sources?
flax seeds, chia seeds, walnut, canola oil, fish
what are some omega 6 food sources?
oils
what are some health concerns of fish consumption?
contaminated with mercury and PCB’s dioxin, may increase risk for breast cancer, high in cholesterol
what benefit was found in those who eat flax?
their blood pressure went down
how much flax per day did they eat to get this benefit?
1/4 cup
how long did the flax-PAD study last?
6 months
how does the liver contribute to lipid digestion?
creates bile
how does the gall bladder contribute to lipid digestion?
stores and concentrates bile
how does the pancreas contribute to lipid digestion?
males lipase
what is the bile used for?
emulsifying fat
how is the bile related to blood cholesterol?
fiber traps cholesterol (in bile) and flushes it our
where does most of the lipid digestion occur?
small intestine
where does most of the digested lipid get absorbed? (blood or lymph)
lymph
what is a lipoprotein?
a fat carrying package that travels in the blood or lymph
where is chylomicrons made?
what is the primary component of chylomicrons?
what does it deliver?
where does it deliver to?
-small intestine
-triglycerides
-fat
-the cells
where is VLDR made?
what is the primary component of VLDR?
what does it deliver?
where does it deliver to?
-liver
-triglycerides
-fat
-cells
where is LDL made?
what is the primary component of LDL?
what does it deliver?
where does it deliver to?
-bloodstream
-cholesterol
-deliver cholesterol to cells
-cells
where is HDL made?
what is the primary component of HDL?
what does it deliver?
where does it deliver to?
-liver
-protein
-cholesterol
-liver
what are the symptoms of a heart attack?
chest discomfort
upper body discomfort
shortness of breath
cold sweats
nausea
light-headedness
describe the development and progression of heart disease.
- arterial injury and inflammation
- lipids begin accumulating in wall
- fatty streaks
- plaque
- plaque ruptures
- blood clot
- clot grows
- stops blood flow to heart
what age does heart disease begin in americans?
5-10
what is the normal blood cholesterol level
200
why is a cholesterol level of 200 truly too high?
average cholesterol of people who have had heart attacks is 209
-average cholsterol of people in places where heart disease is rare is under 150
what is the lifestyle cure for reducing cholsterol?
- eat less saturated fat (animal foods, tropical oils, oils that are solid at room temp)
- eat less cholesterol
- eat a low-fat plant based diet.
- lost extra weight
- eat more soluble fiber (oats, beans, fruits, vegetables)
- eat more omega 3 fatty acids (flax seeds, chia seeds, walnuts, fish)
- exercise
- no smoking
- no alchohol
how could someone raise their HDL cholesterol?
-exercise
-eat less trans fat (meat & dairy)
what are the modifiable risks of heart disease?
high blood pressure, smoking, high blood cholesterol, inactivity, poor diet, low HDL, diabetes, overweight
what is the number one risk factor for heart disease
high blood cholesterol
