Fats + Cardiovascular Disease Flashcards
What is the greatest storage form of energy?
adipose tissue
What characteristic of fats impacts our health?
QUALITY
What are some diseases that a fatty diet can cause?
raised blood cholesterol, cardiovascular risks, hypertension
What are the two functions of fats?
provide energy and store it, hormones secreted in response to fat regulates appetite
What is the dietary and storage form of fat?
triglycerides
What makes up triglycerides?
3 fatty acids (tri) and 1 glycerol
What type of fats has only singly bonds between the carbon chains?
saturated fats
What makes up phospholipids?
glycerol backbone, 2 fatty acids, 1 phosphate group
What is the function of phospholipids?
emulsifier and transporter for fat molecules across the cell membrane
What are the large fat molecules found in plant and animal food sources?
sterols
Which sterol is exclusively found in animals?
cholesterol
What essential fatty acid is omega 6, and also called arachadonic acid?
linoleic acid
What essential fatty acid is omega 3, and can make fish oils?
linolenic acid
What are some functions of essential fatty acids?
helps regulate body functions, structural components for cell membrane
How do you get trans fats?
hydrogenation
How does hydrogenation work?
hydrogen atoms are added to mono and poly unsaturated fats (more saturated)
What type of fat is worst for your diet?
trans fats
What are some diseases that trans fats increase the risk of?
cardiovascular disease (coronary artery disease), high LDL cholesterol
What is the difference between LDL and HDL?
HDL - cholesterol delivered into the liver for processing; LDL - takes it out liver to store into tissues
Where do we find saturated fats?
animal products or tropical oils
Is coconut oil bad for you?
no, but not good; increases both LDL and HDL
What is polyunsaturated fats good for?
brain health
What essential fatty acid can be converted to EPA and DHA?
linoleic acid
What type of fat does butter contain?
saturated fat
What does the mediterranean diet consist of?
lots of FV and whole grains -> seafood -> poultry, eggs, yogurt -> meats and veg
What is the DASH diet?
Dietary Approaches to Stop Hypertension
What does the DASH diet put emphasis on?
low sodium, legumes over red meat, 30% of calories from unsaturated fat
What is the EAR and DRI for sodium?
1500, 2000
Where do we find a lot of sodium?
bakery products and mixed dishes
High potassium helps our body in what way?
better blood pressure and reduces heart risk
What is the recommended amount of potassium?
2600 mg
What type of food contains a lot of potassium?
fresh fruits and vegetables
