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Nutrition > Macro #5 & #6: Lipids and Health Implications > Flashcards

Macro #5 & #6: Lipids and Health Implications Flashcards

1
Q

3 Reasons we need lipids

A
  1. Energy
  2. Essential fatty acids for fatty acid synthesis
  3. Absorption of essential fat-soluble vitamins
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2
Q

General recommendations for lipids

A
  1. No RDA
  2. Diets should not have more than 35% fat
  3. Avoid trans fatty acids
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3
Q

Distinguishing feature of fats/lipids

A

Don’t dissolve well in water

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4
Q

3 classifications of dietary fats/lipids

A
  1. Triglycerides
  2. Sterols
  3. Phospholipids
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5
Q

Triglycerides

A

Primary dietary lipid and source of energy

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6
Q

How are triglycerides composed?

A

1 glycerol + 3 fatty acids

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7
Q

Esterification

A

Bonding of fatty acid to glycerol

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8
Q

Where does esterification occur?

A

Primarily in the liver, enterocytes, and adipocytes

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9
Q

Fatty Acid Lengths

A

Short: <6 carbons
Medium: 6-12 carbons
Long: >14

Chain length determines the method of digestion and absorption

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10
Q

Two types of fatty acids

A
  1. Saturated
  2. Unsaturated
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11
Q

Saturated Fatty Acids

A

Carbons are saturated with Hydrogen, no double bonds and solid at room temp

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12
Q

Unsaturated Fatty Acids

A

One or more double bond between C and H. Liquid at room temperature

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13
Q

Monounsaturated fatty acid (MUFA)

A

Type of unsaturated fatty acid where there is only one double bond between carbons

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14
Q

Polyunsaturated fatty acid (PUFA)

A

two or more double bonds between carbons

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15
Q

Alpha-Linolenic acid

A

Omega-3 fatty acid: the double bond is on the third carbon

Anti-inflammatory effect

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16
Q

Linoleic Acid

A

Omega-6 fatty acid: the first double bond is on the sixth carbon

Excess consumption = pro-inflammatory effect

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17
Q

Trans fatty acids

A

Artificial trans fats are created in a process that adds hydrogen to liquid vegetable oils to make them more solid

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18
Q

Where are trans fatty acids seen the most?

A

Used primarily in
1. processed foods
2. to increase shelf-life
3. improve taste and texture
4. Used for frying foods

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19
Q

What are trans fatty acids listed as on food labels

A

(Partially) hydrogenated oil

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20
Q

Why are trans fatty acids bad?

A

They raise LDL cholesterol (bad cholesterol) and lower HDL cholesterol (good cholesterol)

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21
Q

What is the loophole for food companies when putting trans fatty acids on the label

A

If there is <0.5g, the company can put “zero trans fat” on the label but still have to put it on the label

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22
Q

Did the FDA ban trans fat usage in foods?

A

Yes. They banned it in 2015 but postponed the implementation from 2018 to 2020/2021

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23
Q

Sterols

A

Lipids that hold together the phospholipid bilayer.

Includes nuts, peanuts, legumes, soybeans, flour etc

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24
Q

Cholesterol

A

Nonessential nutrient that is part of a Sterol group

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25
Where is cholesterol synthesized?
The liver
26
3 Purposes of Sterol in the body
1. Components of all cell membranes 2. Produces testosterone, estrogen, adrenal hormones, and vitamin D 3. Produces bile to digest fat
27
Phospholipids
2 fatty acids attached to a phosphate group which create a phospholipid bilayer
28
Purposes of phospholipids in the body
1. Create cell membranes 2. Supply fatty acids for cellular metabolism 3. Are incorporated into the outer surface of lipoprotiens
29
Lipid Digestion
1. In the mouth via salivary lingual lipase 2. Put into the small intestine where bile from the gallbladder breaks it down 3. Pancreatic lipase can now breakdown the new clumps of fat into monoglycerides and fatty acids
30
Lipid Absorption
1. Monomers absorbed into the enterocytes occurs via passive diffusion 2. Once in the enterocytes, monoglycerides and fatty acids are esterified (put back together) into triglycerides in the ER of the enterocyte 3. Triglycerides added to cholesterol and delivered to lymphatic system through a type of lipoprotein called a chylomicrons
31
Chylomicrons
large triglyceride-rich lipoproteins produced in enterocytes from dietary lipids. Short-lived, metabolized a few hours after a meal
32
Lipoprotien
Particles of protein and fats that carry cholesterol through your bloodstream
33
Apolipoprotein
Protein that binds triglycerides and cholesterol together to create the chylomicron AND THEN facilitates the MOVEMENT of the chylomicron
34
Where do chylomicrons go?
Leave the enterocyte and enter the lymphatic system then drain into the venous system (final step of absorption
35
Difference between chylomicrons and lipoproteins
Chylomicrons are lipoproteins that contain the MOST amount of triglycerides possible
36
Overall summary
1. Monomers from breakdown enter epethilial cells due to enterocytes 2. Monomors are esterified into TG in the endoplasmic recticulum 3. TG combine with choleterol and form chylomicrons due to the apolipoprotein 4. Chylomicrons take contents out of the cell and into the lymphatic system 5. Chylomicrons are drained into the blood from the lymphatic system
37
Chylomicrons in the blood
Chylomicrons come in contact with lipoprotein lipase
38
Lipoprotein lipase
An enzyme that stimulates lipolysis (breakdown of TG into fatty acids and glycerol so they can enter the cell)
39
What happens to the chylomicron after it deposits triglycerides and cholesterol into blood
Chylomicron is sent back to the liver
40
4 types of lipoproteins
1. Chylomicron 2. Very low-density lipoproteins (VLDL) 3. Low-density lipoproteins (LDL) 4. High-density lipoproteins (HDL)
41
Very low-density lipoprotiens (VLDL)
Synthesized in the liver. Transports endogenous fats If you eat too many CHO, they are converted into fatty acids and then triglycerides and packaged as VLDL in the liver
42
Low-density lipoproteins (LDL)
Synthesized in the liver and transports cholesterol. High levels of LDL can increase risk of cardiovascular disease. Labeled "bad" cholesterol
43
High-density lipoproteins (HDL)
Synthesized in the liver and removes cholesterol. High levels of HDL decreases risk of cardiovascular disease. Labeled "good" cholesterol
44
Heart Disease
Leading cause of death
45
cardiovascular disease (CVD)
General term for conditions affecting the heart or blood vessels
46
Examples of CVD
- Blood Vessel Disease - Congenital heart defects - Heart valve diseases - Heart infections
47
Health implications of excessive dietary fat intake
Coronary artery disease (heart disease) Obesity Forms of cancer
48
Atherosclerosis
Disease where plaque accumulates in arterial walls. Blocks the flow of blood through the vessel Heart (coronary arteries) Brain (carotid arteries)
49
Symptoms of atherosclerosis
Chest pain, plaque rupturing leading to a blood clot, blood clots may dislodge, stroke of the heart or brain
50
4 main coronary arteries
1. Right coronary artery 2. Left coronary artery 3. Left anterior descending artery 4. Left circumflex artery
51
What do coronary arteries do?
Supply blood and oxygen to the muscles of the heart
52
Symptoms of Coronary Artery Disease
shortness of breath chest pain fatigue dizziness
53
How to help your coronary artery disease (CAD)
1. Avoid trans fats 2. <10% of calories should be from saturated fats 3. Maintain healthy weight 4. Avoid smoking 5. Exercise
54
Dyslipidemia
The imbalance of lipids like high LDL cholesterol, low HDL cholesterol, high TG, high total cholesterol
55
How to improve blood lipids?
Aerobic exercise Dietary modification Medications
56
Dietary Modifications to improve blood lipids (lower LDL, raise HDL, lower TG)
1. Fiber-rich diet 2. Reduce saturated fat intake 3. Avoid trans fats 4. Consume fatty fish/fish oil supplements (omega-3) 5. Moderate alcohol consumption
57
Foods high in saturated fat
Increase LDL but ALSO increases HDL!! Pork, lamb, cream, butter, cheese, yogurt
58
Foods high in monosaturated FA
nuts/seeds, olive oil, avocado, canola oil, peanut oil, sesame oil
59
Foods high in omega-3 polysaturated FA
Brussel sprouts, spinach, flaxseeds, salmon, halibut, seabass, oysters
60
Health benefits of MARINE omega-3 PUFA
1. Lower TG 2. Increase HDL 3. Prevents clotting 4. Lowers blood pressure 5. Anti-inflammatory

Nutrition (8 decks)

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