Phys 8

Question 1

What are appropriate levels for LDL?

Answer 1

1. > 100mg/dl for low CV risk

2. >70mg/dl for high CV risk

Question 2

What are dangerous levels for HDL?

Answer 2

1. <40mg/dl for men

2. <50mg/dl for women

Question 3

What are dangerous levels for triglycerides?

Answer 3

> 175mg/dl

Question 4

Typical western diet

Answer 4

high glycemic load, incorrect fatty acid composition, inappropriate macronutrient composition, acid-base imbalance, lack micronutrient density, high Na/K ratio, low fiber content, chemical content

Question 5

What can alcohol do to your HDL?

Answer 5

increase it, improve insulin sensitivity, and reduce systemic inflammation (does some good!!!!)

*2 drinks for men, 1 drink for men

Question 6

Recommended sodium intake

Answer 6

1. 2300mg/d

2. ideally 1500mg/dl (recommending for African Americans, at risk individuals)

Question 7

Typical mediterranean diet

Answer 7

abundant plant foods, fresh fruits and vegetables, dairy, poultry and fish, low red meat, selenium, fiber, vitamins E and C…

Question 8

Serving recommendations: 
fruit 
vegetables
fish and shellfish
whole grains 
nuts
dairy products
vegetable oils

Answer 8

4-5 sv/day of fruit 
4-5 sv/day of vegetables
2 sv/week of fish and shellfish
3+sv/day of whole grains (doesn't include refined grain) 4-5 sv/wk of nuts
2-3 sv/day of dairy products
2-6sv/day vegetable oils

Question 9

Recommendation for Exercise

Answer 9

-150 minutes per week of moderate intensity of aerobic exercise

Question 10

Risk factors for Metabolic Syndrome

Answer 10

Any 3+ of the following:

1. Waist circumference >102cm (40in) in men; >88cm (35in) in women
2. Serum triglycerides >/=150mg/dl (1.7mmol/l)
3. BP >/= 130/85mmHg
4. HDL less than 40 (<1mmol/l) in men; 50 in women (<1.3mmol/l)
5. Serum glucose >/=6.1mmol/l (115mg/dl)