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HNSC 2170 > Unit 3 - Lipids > Flashcards

Unit 3 - Lipids Flashcards

1
Q

what are lipids? what are they soluble in vs not?

A
  • organic compounds
  • soluble in organic solvents
  • not soluble in water
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2
Q

what is another term for lipids

A
  • fat
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3
Q

describe the relation between fat & energy

A
  • fat is the body’s chief storage place for excess food energy
  • fat provides us with a large amount of energy to perform much of the body’s work
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4
Q

how do fat cells accomodate to store energy?

A
  • they can expand indefinitely to store excess energy
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5
Q

describe the roles of fat during times of famine/starvation (2)

A
  1. brain & nerve cells develop the ability to gain half their energy from ketones
  2. during times of famine they enable us to survive thru the storage of excess food energy
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6
Q

list 3 other functions of lipids

A
  1. secrete hormones to regulate appeitie
  2. serve as basis for natural oils in skin & hair
  3. phospholipids & sterols in cell membrane
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7
Q

what happens when the body starts to run out of fuel from food

A

the body turns to body stores as a source of energy:

- fatty acids are used for energy by many organs

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8
Q

what is a “typical fuel mix” for use of energy by organs

A
  • 50/50 carb/lipid for liver & muscle
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9
Q

what must be available any time fat is broken down for energy

A
  • carbs
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10
Q

list 6 functions of fats in the body

A
  1. energy stores
  2. muscle fuel
  3. padding
  4. insulation
  5. cell membranes
  6. raw material
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11
Q

what is meant by the function of fat as padding?

A
  • fat pads inside the body cavity protect the internal organs from shock
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12
Q

what is meant by the function of fat of insulation

A
  • fats insulate against extreme temps by forming a fat layer under the skin
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13
Q

describe the relation between fats & cell membranes

A
  • fats form the major material of cell membranes
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14
Q

describe the relation between fats & raw materials; give 3 examples

A

fats are converted to other compounds as needed, such as:

  • hormones
  • bile
  • vitamin D
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15
Q

what are the 3 major classes of lipids

A
  1. triglycerides
  2. phospholipids
  3. sterols
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16
Q

what are triglycerides made of

A
  • 3 fatty acids

- glycerol backbone

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17
Q

what are triglycerides

A
  • major form of lipid found in the body & in foods
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18
Q

how are fatty acids (FA) classified?

A
  1. chain length (short, medium, long)

2. saturation (saturated, monosaturayed, polyunsaturated)

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19
Q

what does chain length of fatty acids mean

A
  • refers to the number of carbons
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20
Q

what does saturation of fatty acids mean

A
  • number of hydrogen bonded to the carbon
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21
Q

what are saturated FA

A
  • every available carbon is bonded to full capacity by hydrogen atoma
  • only single bonds between carbons
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22
Q

what are unsaturated FA? what do they result in?

A
  • hydrogen atoms missing from chains

- results in double bonded carbon atoms = point of unsaturated

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23
Q

what does 1 vs 2 or more points of unsaturation mean

A
  • 1 = monounsaturated

- 2 = polyunsaturated

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24
Q

fats with short chain or unsaturated FA are… (3); provide an example

A
  • soft at room temp
  • melt easily
  • liquid at room temp (ex. oils)
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25
Q

saturated fatty acids are… (2); provide an example

A
  • hardest at room temp
  • do not melt easily
    ex. lard
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26
Q

what is hydrogenation

A
  • the combination of a hydrogen
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27
Q

what is the purpose of hydrogenating FA (2)

A
  • makes them more firm at room temp –> increases solidity of fats
  • makes fat less likely to go rancid (bad), stabilizes them
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28
Q

how are trans-fatty acids created? what does this result in?

A
  • type of unsat fat that has been altered thru hydrogenation: occur as a result of changing configuration of hydrogen on the carbon chain
  • makes them behave more like sat fats
  • also greatly increased blood cholesterol levels
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29
Q

what do trans-fatty acids increase the risk of

A
  • heart disease
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30
Q

what are solid fats

A
  • fats that contain an abundance of trans & sat fats
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31
Q

what is an example of solid fats? where are they commonly found?

A

ex. shortening

- commonly found in grain-based desserts, pizza, etc.

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32
Q

describe the structure of phospholipids

A
  • glycerol backbone
  • 2 FA
  • one phosphate group
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33
Q

what is an example of a phospholipid

A
  • lecithin –> found in egg yolk
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34
Q

what are 3 functions of phospholipids

A
  1. play a major role in cell membrane
  2. generate signals in response to insulin
  3. used as emulsifiers
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35
Q

what are emulsifiers? what is an example

A
  • chemical additives that encourage the suspension of one liquid in another
    ex. the mixture of oil & water in margarine
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36
Q

how can phospholipids be used as emsulifiers

A
  • one side is hydrophobic (fatty acids)

- one is hydrophillic (phosphate group)

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37
Q

what are sterols

A
  • large molecules consisting of interconnecting rings of carbon atoms
  • with side chains of carbon, hydrogen, and oxygen
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38
Q

what is an example of sterols

A
  • cholesterol
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39
Q

what are plant sterols

A
  • phytochemicals that interfere w cholesterol absorption in the intestinal tract
    = lower blood cholesterol levels
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40
Q

where are significant levels of cholesterol found?

A
  • only in animal products

ex. cheese, meat, eggs

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41
Q

what manufactures cholesterol? what happens to that cholestrol?

A
  • the liver

- either goes to bile or enters cells

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42
Q

what is required to transport cholesterol

A
  • lipoproteins
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43
Q

what does high cholestrol increase the risk of

A
  • atherosclerosis
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44
Q

list the 4 structures involved in fat digestion & absorption

A
  1. mouth & salivary glands
  2. stomach
  3. small intestine & pancreas
  4. large intestine
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45
Q

describe the role of the mouth & salivary glands in fat digestion/absorption

A
  • some hard fats begin to melt as they reach body temo
  • the sublingual salivary gland in the base of the tongue secretes lingual lipase
  • lingual lipase slightly hydrolysis’ most fats but is more effective for milk fats
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46
Q

describe the role of the stomach in fat digestion/absorption (2)

A
  • the stomach’s churning action mixes fat with water & acid

- gastric lipase accesses & hydrolyzes (a small amt) of fat

47
Q

describe the role of the small intestine & pancreas in fat digestion/absorption

A
  • cholecystokinin (CKK) signals the gallbladder to release bile (via the common bile duct) = fat –> emulsified fat (triglycerides)
  • pancreatic lipase flows in from the pancreas (via the pancreatic duct) = emulsified fat –> monoglycerrides, FA
48
Q

describe the role of the large intestine in fat digestion/absorption

A
  • some fat & cholestrol, trapped in fiber, is excreted thru feces
49
Q

list 2 lipoproteins that are important in regards to heart health

A
  1. low density lipoprotein (LDL)

2. high density lipoprotein (HDL)

50
Q

describe the relation between high LDL levels & heart disease

A
  • high LDL = increased risk
51
Q

describe the relation between high HDL and heart disease

A
  • high HDL = low risk
52
Q

list 3 ways to increase HDL levels

A
  • maintain healthy body weight
  • engage in physical activity
  • quit smoking
53
Q

list 3 ways to lower LDL

A
  • maintain healthy body weight
  • increase intake of soluble fiber
  • reduce intake of sat and trans fat
54
Q

describe the relation between blood cholestrol levels and heart disease risk

A
  • important indicator
55
Q

describe the impact of food cholesterol on blood cholesterol levels

A
  • has little to no effect
56
Q

describe the effect of high intakes of saturated & trans fat on LDL; what changes can be made to prevent this?

A
  • high intakes of sat & trans fat = increased LDL

- replace sat & trans fat with mono & polyunsaturated FA will lower heart disease risk

57
Q

what is one family of polyunsaturated FA

A
  • omega-3 FA
58
Q

where are omega-3 FA /polyunsat FA found?

A
  • found abundantly in oils of fatty fish

- human milk

59
Q

where is it preferred to get your omega-3 intake from

A
  • preferred to get it from foods than supplements
60
Q

what are potent protectors against heart disease?

A
  • polyunsaturated FA (PUFA) of the omega-3 families
61
Q

what are 2 examples of omega-3 FA

A
  • EPA (eicosapentaenoic acid)

- DHA (docosahexaenoic acid)

62
Q

what 2 things do omega-3 FA exert their beneficial effects on

A
  • heart

- blood vessel

63
Q

list 5 ways EPA and DHA protect heart health

A
  1. lower blood triglycerides
  2. lower bp
  3. prevent blood clots
  4. protect against irreg heartbeats
  5. defend against inflammation
64
Q

list 5 examples of fish that are good sources of omega-3

A
  • salmon
  • char
  • mackerel
  • herring
  • cod
65
Q

list 4 lifestyle interventions that can lower the risk of cardiovascular disease

A
  • increase physical activity/engage in regular physical activity
  • lose weight
  • avoid exposure to tobacco
  • quit smoking
66
Q

describe how smoking increases the risk of cardiovascular disease (6)

A
  • promotes atherosclerosis
  • decreases O2 reaching heart tissue
  • raises HR
  • inhibits vasodilation
  • promotes blood clotting
  • reduces exercise tolerance
67
Q

describe how regular physical activity helps reduce the risk of cardiovascular disease (4)

A
  • lowers LDL
  • reduces bp
  • increases insulin sensitivity
  • promotes weight loss
68
Q

list 10 dietary interventions to lower the risk of cardiovascular disease

A
  • reduce sat & trans fats
  • consume unsat fats
  • increase soluble fibre intake
  • increase intake of EPA and DHA
  • limit alcohol intake
  • reduce dietary sodium
  • emphasize fruits, veggies
  • whole grains
  • fat-free or low-fat
  • limit intake of sweets
69
Q

how does increasing soluble fiber intake help reduce the risk of CVS disease

A
  • lowers LDL by inhibiting cholesterol & bile absorption in the small intestine
70
Q

what is hypertriglyceridemia

A
  • elevated blood triglycerides
71
Q

list 5 dietary or lifestyle interventions to manage hypertriglyceridemia

A
  • engage in regular physical activity
  • restrict alcohol intake
  • limit intake of refined carbs
  • limit intake of simple sugars
72
Q

describe treatment of hypertriglyceridema in severe cases

A
  • lifestyle changes paired w drug therapy & very low fat diet
73
Q

who is hypertriglyceridemia common in (3)

A
  • DM
  • obesity
  • metabolic syndrome
74
Q

what is metabolic syndrome

A
  • group of conditions that occur together to increase a person’s risk of other health problems
75
Q

what are examples of conditions that are included in metabolic syndrome (5)

A
  • insulin resistance
  • increased BG levels
  • abdominal obesity
  • abnormal blood cholestrol
  • high BP
76
Q

what health problems does metabolic syndrome increase a person’s risk for (3)

A
  • heart disease
  • stroke
  • type 2 DM
77
Q

what can cause metabolic syndrome (3)

A
  • genetics
  • enviro
  • abdominal obesity
78
Q

what are 2 common treatments for metabolic syndrome

A
  • weight loss

- increased physical activity

79
Q

describe how abdominal obesity can cause metabolic syndrome

A
  • visceral fat triggers a number of metabolic changes which promote insulin resistance
  • release more fat into the blood increasing blood lipid levels & the kidney produces more VLDLs
80
Q

obesity promotes insulin resistance. describe the effect of hyperinsulinemia and how that effects metabolic syndrome

A
  • promotes sodium absorption in the kidneys
  • high FA levels prompt vasoconstriction
  • adipocytes produce angiotensinogen

= elevated BP

81
Q

how does metabolic syndrome contribute to heart disease?

A

through:

  • obesity
  • high LDLs
  • HTN
  • atherosclerosis
  • reduction in nitric oxide leading to reduced vasodilation
  • release of pro-inflammatory cytokines which increase oxidative stress
82
Q

what is the treatment for metabolic syndrome

A
  • correct abnormalities that increase CVD and diabetes risk
83
Q

list some examples of treatment for metabolic syndrome

A
  • weight loss & physical activity to improve insulin resistance, BP, and serum lipid levels
  • dietary & lifestyle modifications
  • treat hypertriglyceridemia
  • treat hyperglycemia
  • treat HTN
  • decrease sat & trans fat to treat the high LDL
  • meds
84
Q

how can we control HTN

A
  • reduce sodium intake
85
Q

how can we control hyperglycemia

A
  • reduce carb intake
86
Q

how can we control hypertriglyceridemia

A
  • reduce added sugar, refined grain, increase whole grains, and foods high in fiber
87
Q

what is the diagnostic criteria for metabolic syndrome (5)

A
  • high BP (> 130/85, or receiving meds)
  • high BG (>5.6, or receiving meds)
  • high TG (>1.7, or receiving meds)
  • low HDL (<1 in men, 1.3 in women)
  • large waist circumference (>102 in men, 88cm in women)
88
Q

what are the DRI recommendations for dietary fats? what is it specifically for sat and trans fat?

A
  • 20-35% energy from dietary fat
  • <10% from sat fats
  • keep trans fat low as possible
89
Q

what are the benefits of lowering sat and trans

A
  • helps reduce blood cholestrol –> which reduces heart disease
90
Q

what is a benefit (?) of unsat fat

A
  • reduces blood clotting
91
Q

what is the DRI recommendations for polyunsat fats

A
  • 5-10% from linoleic acid (omega 6)

- 0.6-1.2% energy from linolenic acid (omega 3)

92
Q

what is the DRI recommendation for cholestrol?

A
  • minimize intake within context of healthy diet
93
Q

what are 3 things you can limit to lower dietary cholestrol intake

A
  • eggs
  • shellfish
  • liver
94
Q

what types of oils are recommended

A
  • raw oil in nuts, avacados, and seafood
95
Q

list 4 vitamins that are important sources of fat?

A
  • A, E, D, K
96
Q

list examples of solid fat food sources

A
  • steak
  • candy
  • cheese
  • coconut
  • burger
  • most dessets
97
Q

what are pros and cons of milk & yogurt products?

A
  • rich in calcium & protein

- but also contain solid fats

98
Q

describe fat in meats; what does loin mean’ what about chicken?

A
  • make up most of our solid fat source & major source of sat fat
  • labelled loin = fats trimmed off & are easily trimmable
  • chicken is very lean and has lower fat content (besides skin)
99
Q

describe fat in veggies or fruit; what are the exceptions? what type of fat?

A
  • contains little to no
  • avacado & olives are the exception
  • almost all fat in unsat
100
Q

a diet rich in _____ (4) offers abundant vitamin C, folate, vit A, vit E, and dietary fiber ?? what is another benefit of this diet? (2)

A
  • veggies
  • fruit
  • whole grains
  • legumes
  • proctects against disease by reducing sat fat, total fat, and increasing nutrients
  • provide valuable phytochemical that help defend against heart disease
101
Q

what are fat replacers

A
  • ingredients that replace some or all of the functions of fat & may or may not provide calories
102
Q

what are some examples of fat replacers

A
  • sugar
  • fibre
  • proteins
  • olestra
103
Q

what is olestra

A
  • fat replacer with similar structure to fat
104
Q

what is the benefit of olestra

A
  • human enzymes do not recognize Olestra & do not split the fatty acids from the sucrose ring
    = will pass thru the digestive tract and exit the body intact
105
Q

how effective is low fat diets?

A
  • findings indicate that it is not total fat intake that is to blame for higher rates of heart disease but rather the type of fat consumes
106
Q

list 1 type of fat that supports good health; what type(s) is the big problem

A
  • omega 3 = good

- sat, trans, problem

107
Q

what type of diet is high in “good fats”

A

mediterranean

108
Q

what type of foods are emphasized in mediterranean diets

A

fresh & whole foods:

  • crusty breads
  • whole grains
  • potatoes & pasts
  • veggies
  • legumes
  • feta & mozza
  • yogurt
  • nuts
  • fruit
  • some: fish, seafood, poultry, and eggs
  • little meat
109
Q

what are benefits of olive oil

A

protects against heart disease:

  • lower blood clotting factors
  • BP
  • total and LDL cholestrol
110
Q

what causes the effects of olive oil

A
  • phytochemicals
111
Q

what are the benefits of nuts

A
  • contain few sat fats
  • abdundance of mono & polysat fats
  • provide fibre, veggies proteins, essential FA
  • have phytochemical that act as antioxidants
112
Q

what is the benefit of fish

A
  • contain high omega 3

= promotes cardio health

113
Q

what foods are highest in sat fats

A
  • fatty meats
  • whole milk products
  • tropical oils (coconut)
114
Q

what foods are highest in trans fat

A
  • solid shortening

- margarine made from veggie oils

HNSC 2170 (9 decks)

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