FINAL REVIEW PART 2 Flashcards
Insoluble fiber protects against CVD but not via blood lipids, what are some food sources
(wheat, wheat bran, brown rice, barley, whole grains, carrots, celery, zucchini)
Soluble fiber reduces risk (lowers serum total and LDL cholesterol), what are some food sources
(oat and rice bran, nuts and seeds, legumes and beans, apples and berries)
the more _______ the soluble fiber, the highest effects on LDL
viscous
Soluble fiber sources oats, barley and rice are considered
beta glucan
Soluble fiber sources seeds and seed husk are considered
psyllium
Soluble fiber sources citrus fruits and apples are considered
pectin
Soluble fiber sources bean are considered
guar gum
What are recommendation of soluble fiber?
o Soluble fiber most effective for lowering total and LDL-C
o Total fiber is important as well
• 14g/d/1000cal; 25-38 g/day
o Soluble fiber intake should be at least 3 servings/day or 10-15g/day
o Use a variety of food sources to increase other beneficial plant compounds
o Role of whole grain fiber in preventing CVD is positive
• May not be through blood lipids
o Include at least 3 servings whole grains/day
what foods tend to increase risk of ischemic heart disease
high GI diets
Explain the genetic factor of Apo E influencing plasma triglycerides when consuming CHO
i. Found on TAG containing lipoproteins
ii. Apo E gene is polymorphic and has 3 isoforms
1. Apo E2, E3 (normal), and E4
2. Differ from each other due to single amino acid substitution
3. Affinity of LDL-R or LRP to Apo E2 is least, Apo E3 intermediate, and Apo E4 highest
4. E2 allele individuals respond with greater TAG following fructose/sucrose diet than E3 or E4
what are recommendations of CHO to lower TAG
o Consider CHO in context of energy balance and adiposity
o Do not exceed 55-60% energy from CHO
o Pay attention to quality
• Limit added sugars to 10% or less energy
• Avoid HFCS, high GI foods/diet, SSB
• Replace refined grains with whole grains
• Increase fiber, low GI diets
SFA increases
Cholesterol
SFA, Caprylic and Capric acids (8:0-10:0) (MCFA) are found in what food source
- Milk, coconut oil, palm kernel oil
* Rapidly oxidized and quantity low in western diet so not a concern
SFA, Lauric (12:0) is found in what food sources
- Coconut and palm kernel oil
- Not much of a consideration in western diet
- Compared to UFA, increases cholesterol
- Olive oil vs coconut oil- coconut oil raises cholesterol
- Compared to SFA (palmitic acid) may decrease cholesterol
- Red meat vs coconut oil- coconut oil lowers cholesterol
- On its own, considered cholesterol raising
SFA, Myristic (14:0) is found in what food sources
- Nutmeg butter, palm oil, dairy
- Low consumption in western diet
- Mostly increases total and LDL-C
- Less significant source in western diet than palmitic acid
- Palm oil increases LDL-C- may be synergistic effect of myristic and palmitic (mostly palmitic)
SFA, Palmitic (16:0) is found in what food sources
- Fatty meat, lard, palm oil, dairy
- Most significant source in western diet (2-6 g/serving size; 1tbsp, 1 patty, 1 slice; fast food sources can be 8-20 g/serving)
- Increases total and LDL-C
- Most potent! Worst of the lot- reduce this!
SFA, Stearic (18:0) is found in what food sources
• Cocoa butter, animal fat
• Decreases total and LDL-C compared to palmitic acid, but commonly found in same foods so considered neutral
• Dark chocolate principle fat is stearic acid so cardio protective, but animal foods principle fat is palmitic
• Compared to MUFA, same effect on cholesterol (rapid conversion to 18:1 oleic by desaturase)
o Butter: has myristic and palmitic (both raise total and LDL-C)
• Margarine (trans fat) worst than butter bc butter raises LDL-C but margarine raises LDL and lowers HDL
o Dairy- cheese and milk: palmitic (raises C) and oleic (lowers C)
• Cheese is more beneficial at lowering cholesterol than butter
• Bc of calcium- fat and calcium combine in intestine and form a soap-like material and are excreted in the stool → less effect on blood lipids
SFA, butterhas myristic and palmitic (both raise total and LDL-C), whats worse than butter?
• Margarine (trans fat) worst than butter bc butter raises LDL-C but margarine raises LDL and lowers HDL
SFA, dairy cheese and milk: palmitic (raises C) and oleic (lowers C), which is more beneficial?
- Cheese is more beneficial at lowering cholesterol than butter
- Bc of calcium- fat and calcium combine in intestine and form a soap-like material and are excreted in the stool → less effect on blood lipids
MUFA, slightly decreases cholesterol)
o Oleic acid (18:1 cis) what are some food sources
•
Olive oil, avocado, almonds, (all nuts except walnuts)
• Decreases total and LDL-C when replacing SFA, otherwise neutral
• Decreases plasma TAG when it replaces high GI CHO
TRANS FAT, highest increase in cholesterol. What are two types
o Naturally occurring
• Formed by bacteria in rumen of ruminant animals
• Vaccenic acid (18:1, 11 trans) and CLA (18:2, 9-cis, 11-trans)
o Industrial
• Hydrogenation of unsaturated oils
• Elaidic acid (18:1, 9-trans)
o Increased risk for CHD with increase intake of trans fat
o Increased total and LDL-C (possibly more potent than palmitic acid in raising cholesterol) and reduces HDL-C
o Both sources may raise cholesterol but amount of naturally occurring trans fat in diet is minimal
