Week 6 lipids Flashcards
how many calories per gram of fat
9 cal/gram
how do you name a fatty acid
-count the number of carbons and get the C number
-counting from the head side find the first double bond and name it Omega with the number of the carbon where that bond is
-if it has no double bond its saturated if it had one it is one double bond it is monounsaturated and more than one double bond it is polyunsaturated
why are the omega 3 and 6 fatty acids essential
because the body can’t make the double bonds at the 3rd and 6th carbon
what are DHA and ALA
they are both omega 3 fatty acids
which is better DHA or ALA and why
DHA is better because ALA has to be converted to DHA before it is useful to the body and the body isn’t very good at this
what are the three best oils for getting omega 3
Flax, canola, walnut
why are trans fats worse for you than cis fats
because when they go through the chemical process of removing hydrogen it removes it from each side of the molecule which gives it a straight configuration which allows it to stick to the artery walls better
why are tropical oils not great for you
because they are a naturally occurring plant saturated fat so they will raise LDL levels
what is the worst type of fat for you
Trans fat (the straight configuration fat)
What is an eicosanoid
derived from C20 unsaturated fatty acids and plays a role in the immune system
What are sterols
type of fat that is only found in animal products ie cholesterol
what does a lipoprotein do
transports fat in the blood and then when it reaches fat cells the lipoprotein is broken down and the triglyceride is stored in adipose tissue
is cholesterol an essential fat
no it is produced by the liver so we do not need it in the diet
what type of lipoprotein are long chain fatty acids packaged in
a chylomicron
what is a chylomicron made up of
-Cholesterol (lipid that it is transporting)
-triglyceride (lipid that it is transporting)
-protein (helps give structure)
-phospholipid (Form the outer layer give it structure)
how does fat make its way into the circulatory system
-absorbed from the digestive tract into the lacteals of the intestinal villa
-travels to left subclavian vein and into circulatory system
Explain the recycling process of chylomicrons and how this affects LDL levels
-after chylomicrons transport fat they travel back to the liver to be recycled and broken down into its components ie cholesterol ie LDL’s
-some are taken up by receptors but some LDL is left to circulate in the blood
-when they circulate in the blood they can oxidize and build up plaque in the arteries
what type of fat causes the biggest increase in LDL levels
long chain fatty acids ie saturated animal fats
what is the AMDR for lipids
20-35% of your total daily calories should come from fat
how much of your total daily calories should come from saturated fat
less then 10%
what does CLA stand what is it and what foods have a high concentration
Conjugated Linoleic Acid
it is a fat that could prevent cancer and heart health
is found in animal products like diary and meats
what is the portfolio diet
a diet that is designed to reduce cholesterol levels healthy fats especially fats the come from plant based options
how many tablespoons of fat should the average adult get per day
2-3 tablespoons
what is the ratio of omega3:omega6
it is a range so should be 1:5 omega3:omega6 to 1:10 omega3:omega6
how many servings of fatty cold water fish should you get per week
2 servings of fatty cold water fish/week
is 1-2 eggs per day okay for people with high cholesterol
yes
what is the recommendation for cholesterol per day
less than 200 mg per day
what is the total cholesterol to HDL ratio supposed to be in your diet
there is supposed to be a 4:1 ratio of total cholesterol to HDL cholesterol in the diet (so for every 4 units of cholesterol you intake 1 of those should be HDL cholesterol)
