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Test ! > N&W 2 > Flashcards

N&W 2 Flashcards

1
Q

Why have fish increased in popularity in American cuisine

A

health professionals push to because of omega 3 fatty acids lower cardio vascular risk

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2
Q

What is an omega-3 fatty acid

A

ala dha dpa fatty acid with 3 double bonds

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3
Q

Why are the present supplies of fish considered unsustainable

A

pollution, overfishing, climate change

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4
Q

How does blood cholesterol change in types of dietary fat?

A

sat fat is more potent in elevating blood cholesterol than dietary cholesterol
sat fat will double the effect of polyunsat

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5
Q

Cardiovascular disease results from a number of factors

A

including inflammatory processess, plaque deposits in blood vessels, blood clot formation, endotheilial dysfuntion, arterial noncompliance

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6
Q

How does stearic acid behave differently than other saturated fatty acids

A

it doesn’t have cholesterol

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7
Q

What are the factors that raise blood cholesterol levels

A 
saturated fat
obesity
trans fatty acids
cholesterol
boiled coffee
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8
Q

what are the main sources of saturated fat in the american diet

A

butter and vegetable oil

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9
Q

how is fish oil different from other animal fats

A

omega 3 lowers risk from heart disease but doesn’t lower cholesterol

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10
Q

How are tropical oils different in nature from other plant fats

A

plant fats are poly and tropical fats are mono like animal fat

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11
Q

What are the ideal fat and fatty acid intakes

A 
sat fat - 5-7%
Mono fat - 9-8%
polyunsat - 6-7%
Trans fat- 0%
total fat - 20-25%
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12
Q

Where do trans fatty acids originate from
where can we find them
why are they bad

A

they come from hydrogenated oils french fries, doughnuts, pastries,
they raise ldl and lower hdl

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13
Q

Which is more heart healthy margarine or butter?

A

margarine is better

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14
Q

What componenets of coffee are responsible for elevating cholesterol?

A

cafestol & kahweol

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15
Q

Why is cholesterol in food different from cholesterol that our body makes

A

cholesterol oxidation products, macrophage derived from cells in some shit

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16
Q

What factors consistently lower blood cholesterol

A 
polyunsaturated fat
monounsaturated fat
vegetarian diet
soy protien
nuts
garlic
legumes
dietary fiber
cartonoids
flavenoids 
tocotrienols
plant sterols
nuts + barley
excersize
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17
Q

What effects does olive oil have blood lipids

A

lowers total cholesterol
maintains hdl
lower trigylcerides

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18
Q

WHat componets in evoo are responsible for its unique properties

A

tycosol
hydrocytycosorol
algyceride
beta-saturated,cycloarteol, vitamin e

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19
Q

How do nuts protect against chd

A

all show a decline in risk of chd

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20
Q

which nuts lower ldl cholesterol

A 
walnuts 
almonds
peanuts
pisachios
pecans
hazelnuts
macademias
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21
Q

how do plant and aminal souces of omega 3

A

plant souces - ala

animal souces - epa , dha

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22
Q

what is ala

A

alpha - linolenic acid (soy, flaxseed, walnutsm green veg, chia seeds )

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23
Q

What is epa

A

Eicosapentaenoic acid - (fatty fish, seafood,seaweed)

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24
Q

What is Dha

A

Docosahexaenic acid (fatty fish,egg, soy milk , algal, supplements, snack bars )

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25
Q

Good plant sources omega -3

A 
seaweed
microalgae
dha supplements 
flax seed oil
walnuts
broccoli
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26
Q

why do the greenland eskimos have lower rates of heart disease

A

they eat a large amount of omega 3 in seal meat and whale meat

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27
Q

does fish consumption protect westerners against heart disease

A

basically not really
western electric study 38% lower risk for 1.0z a day
nurses health study - 29% reduction for fish once/week

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28
Q

What benefits result from incorporating omega-3 into your diet

A

lowers risk of blood clots and arrythmia
improves muscular endothialal function
reduces blood triglycerides
anti-inflammatory
dha needed for normal brain development and infant vision
no effect on total ldl unless triglycerides are high

29
Q

How are the prostaglandins in PGI3 and Pgi 2

A

Anti aggratory - linolenic acid -aradonic acid ->PGi2
(inhibit platelet aggregation)
linolenic acid - epa - -epa-pgi - tx3(platelets)
forces that prvent clotting are stronger than those that cause clotting

30
Q

Why is strength of thromboxane txa3 so important

A

it helps when in a fight flight situation

31
Q

How much omega -3 is required daily

A

1-1.5g daily

32
Q

What are the specific needs for dha in humans

A

brain development + function

production of resolvins

33
Q

how effectively is ala converted to dha

A

men - .04

women- 9

34
Q

Why is the level of omega - 6 in the diet important

A

omega - 6 can disrupt the metabolism of omega -3 . tha ratio should be w-6 - 4 or 5 to w-3 - 1

35
Q

How are vegetarians at possible risk of omega-3 deficiecy

A

no evidence of adverse effects of dha defciency in vegetarians

36
Q

What health issues surrond fish consumption

A

exposure to sewage + nowalks virus (gastroenteritis)
poisonous substances( puffer fish)
sodium content
heavy metal content

37
Q

are fish oils safe and effective

A

yes more than half reposrted have no adverse effects. the efffects that were bad were minor diarrhea n shit

38
Q

Name some health issues concerning the use of shell fish

A

exposure to sewage
cholesterol
poisonous

39
Q

what is high bp

A

> 140/90 mm hg (<120/80) normal

40
Q

How prevalent is it int he use

A

1 in 4 150,000 die annually

41
Q

how is hypertension affected by age and ethnicity

A

bp increases with age for by genetics

42
Q

what is the most significant reading sbp or dbp

A

sbp > 140 hg for persons > 50 yrs

43
Q

beginning at what bp reading does cvd risk double for every increment of 20/10

A

115/15

44
Q

what risks are associated with high bp

A

stroke, heart disease, end stage renal failure

45
Q

for a 5 mmhg reduction in sbp how does risk of stroke and risk of hd mortality change

A

14% reduction in stroke mortality
9% reduction in heart disease mortality
7% // mortality

46
Q

What are the major risks for high bp

A

ones we cant change - age, ethnicity, genetics

can change - obesity, alchocol, salt intake, insuffiecient fruits and veg, inactivity and stress

47
Q

How imporant is bmi

A

rish of obese aged 20-45 developing hbp is 5 times that of a skinny bitch

48
Q

where is fat deposition most unsafe

A

visceral fat

49
Q

how much sodiumm or sal is reccomended a day

A

<2300 mg

50
Q

where does most salt come from in a western diet

A

packaged, canned processed foods

51
Q

in what situations are the effects is salt on bp seen to be the most pronounced

A

most pronounced in salt sensitive people

52
Q

What is the role of potasium

A

increasing potasium intake significantly will decresase the risk of stroke it negates the effect of sodium of bp

53
Q

where do you find potassium in the diet

A

fruits n veggies, lots if potasium and little sodium

54
Q

3 groups most sensitive to salt

A

elderly, black people, those who already have high bp

55
Q

WHy are procesed food likey to advesly affect bp

A

more salt duhhhh

and take balance away from potassium last ratio

56
Q

how do bo vakues in vegetarans and their prvelance of hypertension compare with that of nonvegetarians

A

the effects are most noticeable in systolic bp
2 - 40% in vegetarian
8-60% NON VEG

57
Q

how are high plant eaters in cardia different

A

intake of grians friuts and veggies and nuts inverslt related to higher bp
those in the fifth quintile compared to 1st quintile

58
Q

why do vegetarians have lower bp

A

fiber rich foods have fewer calories and they tend to be lighter
diets high in potassium, magnesium , antioxidants, polyphenolics and fruits and vegetables

59
Q

Why do vegans have an even lower bp

A

they eat more fruits and veg and have less cholesterol from dairy

60
Q

what effect does calcium have on bp

A

no effect of calcium supplement on bp in nonmonsive subject sbp drops 2-4mm hg not dbp when 1g ca a day supplement taken by hypertensive subject

61
Q

what is the threshold for calciums effect of bp

A

500mg/day

62
Q

what effect if any foes magnesium have on bp

A

low mg status is associated w/elevated bp

invesre relationship between bp and mg

63
Q

what was the dietary components of the dash study

A

low fat diet
10 ser/day of fruit and veg
2-3 sug/d of low fat dairy

64
Q

in dash hoe did hypertensives respond compared to normotensives

A

hypertensives - sbp dropped 11.3 and dbp - dropped 5.5
normotensives dropped 3.5 and dbp dropped 2.1
all subject spb dropped 5.5 and dbp 3

65
Q

What cardioprotetive effects are provided by the components of dark chocolate

A

lowers bp
increase dilation of blood vessels
inporve blood flow
lower ldl

66
Q

what components of chocolate provide these properties

A

cocoa has phytoserols, anthocyanidins, epicatichins,and stuff that stimulate anti inflammatory action

67
Q

what chocolate is the most effective and which is the least

A

dark is the most yeaeh

and milk is the least

68
Q

why is moderation the best policy for using chocolate products

A

chocolate is not a health food it has substantial amount of sugar and fat so its energy dense

Test ! (14 decks)

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