ch 6 - lipids

What are the 4 lipid classes? (ON EXAM)

Triglycerides, phospholipids, sterols, fatty acids

How many kcal per gram does fat provide?

9 kcal

Main functions of fat?

Energy, insulation, protection, flavor

Where is fat stored?

Adipose tissue

What are triglycerides? (ON EXAM)

Glycerol + 3 fatty acids

What % of dietary fat is triglycerides? (ON EXAM)

95%

What determines saturation? (ON EXAM)

Double bonds

What are saturated fats?

No double bonds

What are MUFAs?

1 double bond

What are PUFAs?

2+ double bonds

Short-chain FA? (ON EXAM)

<6 carbons

Medium-chain FA?

6–10 carbons

Long-chain FA?

12–24 carbons

Main source of short/medium FA? (ON EXAM)

Dairy

Healthiest fats? (ON EXAM)

MUFA, PUFA

Unhealthiest fats? (ON EXAM)

Trans

Less healthy fats?

Saturated

MUFA sources? (ON EXAM)

Olive oil, avocado, nuts

PUFA sources? (ON EXAM)

Vegetable oils, fish

Saturated fat sources? (ON EXAM)

Animal fats, tropical oils

Trans fat sources? (ON EXAM)

Processed foods

What creates trans fats? (ON EXAM)

Partial hydrogenation

Effect on cholesterol? (ON EXAM)

↑LDL ↓HDL

“0g trans fat” means? (ON EXAM)

<0.5 g

Essential fatty acids? (ON EXAM)

Omega-3, omega-6

Omega-3 sources? (ON EXAM)

Fatty fish, flaxseed

Omega-3 benefits? (ON EXAM)

↓triglycerides, ↓inflammation

Where is cholesterol made? (ON EXAM)

Liver

Where is cholesterol found? (ON EXAM)

Animal foods

Functions of cholesterol? (ON EXAM)

Bile, vitamin D, hormones

What are phospholipids?

Fat + phosphate

Main function? (ON EXAM)

Cell membranes

What is lecithin? (ON EXAM)

Emulsifier phospholipid

Where does fat digestion occur? (ON EXAM)

Small intestine

What is bile? (ON EXAM)

Emulsifier

Where is bile made/stored? (ON EXAM)

Liver/gallbladder

What is emulsification? (ON EXAM)

Breaks fat into droplets

How are fats transported? (ON EXAM)

Lipoproteins via lymph

4 lipoproteins? (ON EXAM)

Chylomicrons, VLDL, LDL, HDL

LDL function? (ON EXAM)

Delivers cholesterol

HDL function? (ON EXAM)

Returns cholesterol

Which is “bad”? LDL or HDL?

LDL

Which is “good”? LDL or HDL?

HDL

Total cholesterol? (ON EXAM)

<200

LDL level?

<100

HDL level?

60

Triglyceride levels?

<150

What is atherosclerosis? (ON EXAM)

Plaque buildup in arteries

Main cause of atherosclerosis? (ON EXAM)

High sat/trans fat

What is a stroke?

Blocked brain blood flow

Fat AMDR? (ON EXAM)

20–35%

Best diet pattern? (ON EXAM)

Mediterranean

Mediterranean diet features?

High MUFA, fish, plants

Non-modifiable risks?

Age, genetics

Modifiable risks? (ON EXAM)

Diet, smoking, obesity

Best fats to increase?

MUFA, PUFA

Fats to limit?

Saturated, trans

What lowers heart disease risk?

Replacing bad fats with good fats