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nutrition > chapter 5 part 3 > Flashcards

chapter 5 part 3 Flashcards

1
Q

polyunsaturated fats are what state at room temperature?

A

liquid

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1
Q

what are some healthy sources of unprocessed polyunsaturated fats?

A

avocados and nuts

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2
Q

omega three fatty acid is also called what?

A

alpha-lenolenic acid

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3
Q

omega 6 fatty acid is also called what?

A

linoleic acid

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4
Q

is omega 3 plentiful or rare in the diet?

A

rare

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5
Q

is omega 6 plentiful or rare in the diet?

A

plentiful

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6
Q

is omega 3 pro or anti inflammatory?

A

anti

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7
Q

is omega 6 pro or anti inflammatory?

A

pro

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8
Q

what are some omega 3 food sources?

A

flax seeds, chia seeds, walnut, canola oil, fish

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9
Q

what are some omega 6 food sources?

A

oils

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10
Q

what are some health concerns of fish consumption?

A

contaminated with mercury and PCB’s dioxin, may increase risk for breast cancer, high in cholesterol

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11
Q

what benefit was found in those who eat flax?

A

their blood pressure went down

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12
Q

how much flax per day did they eat to get this benefit?

A

1/4 cup

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13
Q

how long did the flax-PAD study last?

A

6 months

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14
Q

how does the liver contribute to lipid digestion?

A

creates bile

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15
Q

how does the gall bladder contribute to lipid digestion?

A

stores and concentrates bile

16
Q

how does the pancreas contribute to lipid digestion?

A

males lipase

17
Q

what is the bile used for?

A

emulsifying fat

18
Q

how is the bile related to blood cholesterol?

A

fiber traps cholesterol (in bile) and flushes it our

19
Q

where does most of the lipid digestion occur?

A

small intestine

20
Q

where does most of the digested lipid get absorbed? (blood or lymph)

A

lymph

21
Q

what is a lipoprotein?

A

a fat carrying package that travels in the blood or lymph

22
Q

where is chylomicrons made?
what is the primary component of chylomicrons?
what does it deliver?
where does it deliver to?

A

-small intestine
-triglycerides
-fat
-the cells

23
Q

where is VLDR made?
what is the primary component of VLDR?
what does it deliver?
where does it deliver to?

A

-liver
-triglycerides
-fat
-cells

24
Q

where is LDL made?
what is the primary component of LDL?
what does it deliver?
where does it deliver to?

A

-bloodstream
-cholesterol
-deliver cholesterol to cells
-cells

25
Q

where is HDL made?
what is the primary component of HDL?
what does it deliver?
where does it deliver to?

A

-liver
-protein
-cholesterol
-liver

26
Q

what are the symptoms of a heart attack?

A

chest discomfort
upper body discomfort
shortness of breath
cold sweats
nausea
light-headedness

27
Q

describe the development and progression of heart disease.

A
  1. arterial injury and inflammation
  2. lipids begin accumulating in wall
  3. fatty streaks
  4. plaque
  5. plaque ruptures
  6. blood clot
  7. clot grows
  8. stops blood flow to heart
28
Q

what age does heart disease begin in americans?

A

5-10

29
Q

what is the normal blood cholesterol level

A

200

30
Q

why is a cholesterol level of 200 truly too high?

A

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

31
Q

what is the lifestyle cure for reducing cholsterol?

A
  1. eat less saturated fat (animal foods, tropical oils, oils that are solid at room temp)
  2. eat less cholesterol
  3. eat a low-fat plant based diet.
  4. lost extra weight
  5. eat more soluble fiber (oats, beans, fruits, vegetables)
  6. eat more omega 3 fatty acids (flax seeds, chia seeds, walnuts, fish)
  7. exercise
  8. no smoking
  9. no alchohol
32
Q

how could someone raise their HDL cholesterol?

A

-exercise
-eat less trans fat (meat & dairy)

33
Q

what are the modifiable risks of heart disease?

A

high blood pressure, smoking, high blood cholesterol, inactivity, poor diet, low HDL, diabetes, overweight

34
Q

what is the number one risk factor for heart disease

A

high blood cholesterol

nutrition (25 decks)

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