U3 AOS1 Understanding HWB (6) Flashcards
Saturated fats
A fat associated with poor health when overconsumed as they can increase the number of low-density lipoproteins (LDL) cholesterol. Saturated fats can be found in animal food such as fatty meat, full cream milk, fried takeaway foods, and pastries.
Trans fats
A type of fat associated with poor health when overconsumed as they can increase the number of low-density lipoproteins (LDL) cholesterol. They can also hinder the cell membrane. Trans fats can be found in processed foods (such as canned vegetables, and bacon) margarine, and spreads.
Monounsaturated fats
A type of fat that is healthy in moderation as they can assist in the lowering of low-density lipoproteins (LDL). Monounsaturated fats can be found in plant-based oils (e.g., olive, and peanut oil), nuts (e.g., almonds), avocados and monounsaturated soft margarines.
Polyunsaturated fats
A type of fat that is healthy in moderation as it helps maintaining a healthy balance of cholesterol in the blood by reducing the levels of LDL (bad cholesterol) and increasing the levels of HDL (good cholesterol). These fats can be found in vegetable oils (e.g., in fish and canola oils), omega 3 found in fish, and omega 6 found in nuts and seeds.
Omega 3
A fatty acid that is a type of polyunsaturated fat found in fish, especially oily fish like sardines and salmon, chia seeds, meat and eggs. Omega-3 fats have a role in reducing blood pressure and blood clotting, lower heart rate and they improve heart rhythm, delay the build-up of plaque in arteries, reducing cardiovascular disease and helping to maintain a healthy immune system.
Omega 6
A fatty acid that is a type of polyunsaturated fat found in vegetable oils, such as canola and sunflower; nuts including pine nuts, walnuts, and Brazil nuts; and are essential for growth, cell structure and maintaining a healthy immune system. Omega-6 fats help to lower the risk of cardiovascular disease.
The risk of high cholesterol
As a consequence of a diet high in fat, too much cholesterol in the bloodstream can lead to fatty deposits building up in the blood vessels, narrowing the arteries making it harder for blood to flow and increasing the risk of cardiovascular disease.
High intake of fat and obesity
Fats consumed in high amounts on a regular basis will increase the number of excess kilojoules being stored by the body and will increase the presence of body fat (i.e., adipose tissue). If the intake of foods high in fat is prolonged, then storage of body fat will continue to increase leading to overweight and obesity.
High intake of fat and type 2 diabetes mellitus
Being overweight or obese, as excess body weight can interfere with the body’s production of, and resistance to, insulin.
High intake of fat and cardiovascular disease
Overconsumption of a high-fat diet, specifically saturated and trans fats can increase the risk of cardiovascular disease due to the way these fats impact cholesterol levels in the blood. High intake of fat can lead to atherosclerosis which results in additional strain placed on the heart to pump blood through narrowed blood vessels and can lead to high blood pressure (hypertension) a significant risk factor for cardiovascular disease.
Cardiovascular disease
Cardiovascular disease has two main components: diseases of the heart (cardio) and diseases of the blood vessels (vascular).
Salt
Includes the component of sodium which is used in the regulation of blood pressure and blood volume, It’s extracellular fluid and its concentrations needs to be controlled efficiently. The role of sodium is to maintain body water distribution. Only a small amount of salt is needed by the body for optimal functioning of body processes.
High intake of sugar and overweight and obesity
A high intake of sugar-rich foods promotes the use of carbohydrates as the only energy source used by the body. This can then lead to an energy imbalance and fat storage in the body in the form of adipose tissue, increasing weight gain and contributing to a high BMI. Being overweight and obesity are associated with an increased risk of type 2 diabetes mellitus and cardiovascular disease, especially when the excess body fat is distributed in the abdominal area of the body.
Sugar
A type of simple carbohydrate that is one of the three macronutrients that provide the body with a preferred energy source. Food sources for simple carbohydrates such as sugar include honey, fruit juices, milk, and yoghurt.
High intake of sugar and type 2 diabetes mellitus
The body may produce enough insulin, but its action may be blocked because of excess fat around the cells or the insulin receptor sites of the body becoming hyposensitive and losing the ability to respond to insulin (i.e., insulin resistance). The body compensates for the resistance to the action of insulin by producing even more insulin. As the amount of insulin in the blood increases, side-effects of its excess become evident, such as fluctuating blood sugar and damage to the pancreas and ultimately type 2 diabetes mellitus.
High intake of sugar and cardiovascular disease
Diets with a high sucrose load have been found to raise blood triglyceride levels, increasing the risk of cardiovascular disease.