Ch 6. Health Effects of Lipids and Recommended Intakes

These flashcards cover the key concepts related to the health effects of lipids and recommended fat intakes as described in the lecture notes.

What are the two types of cholesterol mentioned in the lecture?

HDL (good cholesterol) and LDL (bad cholesterol).

What is the daily recommended total fat intake as a percentage of daily energy?

20-35% of daily energy and 30% of the daily value

What is the recommended limit for saturated fat intake as a percentage of daily energy?

Less than 10% of daily energy intake.

What is the daily recommended intake of cholesterol?

About 300 mg/day.

What are the recommended energy contributions from linoleic acid and linolenic acid?

Linoleic acid: 5% to 10% of energy, Linolenic acid: 0.6% to 1.2% of energy.

What is olestra?

An artificial fat used as a fat replacer that is not absorbed by the body. May cause gastrointestinal discomfort.

What health risks are associated with high LDL cholesterol levels?

Increased likelihood of heart attack or stroke.

What are the health benefits of low LDL cholesterol levels?

promotes cholesterol uptake in the blood vessel walls and reduces the risk of cardiovascular disease.

What health effects can polyunsaturated fatty acids provide?

Omega-3, EPA & DHA: Protectors against heart disease and help lower blood pressure and triglycerides. Prevent blood clots, defend against inflammation.

What type of diet is high in monounsaturated fats?

Mediterranean diet.

How does olive oil affect cholesterol levels?

Lowers total and LDL cholesterol, reduces oxidation (plaque), lowers blood-clotting factors. Promotes heart health and reduces cardiovascular risk.

What are some consequences of consuming fish oil supplementation?

May lead to increased bleeding time and interference with wound healing.

What is the USDA recommendation for protein food intake per day?

5 to 7 oz of protein foods for adults.

What are common food sources of saturated fats?

Animal products like meats, bacon, dairy, butter, and cream.

What are the potential side effects of consuming olestra?

May cause abdominal cramps and loose stools, and can carry off fat-soluble vitamins.

What should individuals replace trans fats with?

Polyunsaturated fats and linoleic acid.

What is the relationship between high HDL cholesterol and disease risk?

Low HDL is associated with higher disease risk; the goal is to have high HDL levels.

What type of fats should be limited due to their inflammatory effects?

Saturated and trans fats.

What is the importance of omega-3 fatty acids?

They help lower blood pressure, prevent blood clots, and defend against inflammation.

What adverse effects can fish oil supplementation have for individuals with heart disease?

Mixed evidence regarding benefits and potential for increased bleeding and suppression of immune function.

How do refined grain products compare to natural grains in terms of fat content?

Refined grain products may be high in saturated fat, while natural grains contain little or no fat.

What are some dietary sources of fats mentioned in the lecture?

Milk and milk products, meats, and nuts.

What are fat replacers?

Substitutes for fat that mimic its properties in food, often lower in calories. Different in structure, may be made from sugar or proteins.