May 30: Orientation to Keep Your Heart Healthy with the Right Foods Flashcards
Metabolic syndrome
Abdominal obesity: waist > 35 inches female, >40 inches male
Insulin resistance: above normal fasting blood glucose >100 mg/dl
Hypertension (>130/80mm hg)
Elevated blood triglyceride
Low HDL levels
Desirable and undesirable blood cholesterol levels
<200 mg/dl is the desirable blood cholesterol level. 200-239 mg/dl is borderline high blood cholesterol. >240 mg/dl is high blood cholesterol
Saturated fat
Raises total blood cholesterol levels by raising LDL cholesterol levels. Increases coronary heart disease risk
Replacements for trans fats
Combination of palm oil and vegetable oil
Interesterified (IE) fats
Interesterified (IE) fats
Chemical process that converts liquid fats to solid fats by artificially rearranging the shape of the TG
Monounsaturated fat effect on cholesterol
Lowers blood cholesterol levels
Lowers LDL cholesterol levels
10% or more of total calories recommended
Polyunsaturated fat (Omega 6) effect on cholesterol
Lowers total blood cholesterol levels
Lowers LDL cholesterol levels
Lowers HDL cholesterol (not as good)
10% of total calories recommended
Polyunsaturated fat (Omega 3) effect on cholesterol
Helps lower LDL cholesterol and heart disease risk
Recommended fat intake % of total calories
Total fat <35% of total calories
Monounsaturated fat >10% of total calories
Saturated fat <10% of total calories (avoid trans fat)
Total overall fat recommendation
78 grams
Total saturated fat recommendation
20 grams
Empty calorie food
Provide little or nothing in the way of essential nutrients relative to the number of calories per serving
Nutrient dense food
Provide a good/fair amount of one or more of the essentials relative to the number of calories/serving
Dietary factors in cancer
Fat (bad)
Fiber (good)
Antioxidants (good)
Salt-cured, char-broiled, pickled, or smoked foods (bad)
Phytochemicals (good)
Alcohol (bad)
Mutagens (bad)
Additives and pesticides (bad)
