Fats Flashcards
Foods high in MUFAs?
Olive, peanut, canola, avocado oils, nuts and seeds, tallow, lard
Foods high in PUFAs?
Corn, soy, sunflower, safflower, cottonseed oils, nuts and seeds
What are the two main classifications of fatty acids?
Saturated and unsaturated
What are the types of unsaturated fats?
Monounsaturated (omega-9) and polyunsaturated (omega-3 and omega-6)
What are the omega-6 fatty acids?
Linoleic acid, CLA, GLA, arachidonic acid
What are the omega-3 fatty acids?
Alpha-linolenic acid, DHA, EPA
What are the benefits of monounsaturated fats?
Lowers LDL, raises HDL, lowers TG, reduce inflammation (prevents release of arachidonic acid from cell membrane)
Where are short chain fatty acids found, and how are they used?
Not in many foods, produced mostly in the gut from fiber. Used for energy by colonic mucosal cells, used by liver. Increases insulin sensitivity, decreases inflammation.
Why are medium chain fatty acids beneficial?
Body uses them more efficiently (travel directly to liver & tissues to be utilized for energy in the blood, easily converted to ketones). Coconut and palm oils (all are saturated).
What are the long chain fatty acids and what are their health implications?
Palmitic, myristic, oleic, linoleic, alpha-linoleic, EPA, DHA. Palmitic acid may be linked to increased risk of CVD. Incorporated into cell membrane, bad for red blood cells (sticky)
What does research say about saturated fat?
No significant evidence that dietary saturated fat is associated with increased risk of CVD. BALANCE of Omegas is important. Processing is important.
What are the health benefits of coconut?
Antiviral, antimicrobial, antiparasitic properties, still don’t know about CV health
What do triglycerides do?
Insulation and protection, carrier of fat soluble vitamins. High levels correlated with CVD risk.
What are dietary influences of triglyceride production?
Consumption of sugar, starches, alcohol
What is cholesterol?
Major component of cell membranes, nerve and brain tissue
What do statins do?
Block enzymes in the liver necessary for producing LDL. They disrupt mevalonate which leads to inhibited production of CoQ10
Why is cholesterol important?
Precursor for Vitamin D, steroid hormones, important for bile synthesis
