Food Prep Exam 2

Fats, Cardiovascular

Fats yield high energy by having

9cal/g

Fats perform many biological functions within the body

• absorption and transport of vitamins A,D,E,K

• function as energy storehouses

• function as important signaling molecules

  • hormones, nerve transmission, blood clotting, and inflammation

Two kinds of fats

• saturated

• unsaturated

Saturated fats

• hard to room temp

• most animal fats

• can raise your bad cholesterol and raise risk for heart disease

Heart disease and lipids

• fats are dispersed in the bloodstream

• cling to the interior walls of arteries

• atherosclerosis

Saturated fat examples

• #1 cheese

• whole milk

• processed meats

• butter

• ice cream

• meat and poultry

• coconut products

• lard

• palm oil

• eggs (only 1/3)

American Heart Association Saturated Rec

6% per day (around 13g)

Unsaturated fats types

• monounsaturated fat (MUFA)

• polyunsaturated (PUFA)

Monounsaturated Fats Facts

• Generally regarded as the healthiest fat

• usually from plants

• liquid at room temperature but can get more solid when it is stored in the fridge

Monounsaturated fat benefits

• Lower blood cholesterol

• raise HDL

• lower LDL, risk of type 2 diabetes

• anti-inflammatory affects

• Vit E

• more stable than poly (suitable for higher cooking temps)

Monounsaturated Fats Found in

• olive oil

• canola oil

• nut butter

• almonds

• nuts

• avocado

• eggs

• pumpkin seeds

Polyunsaturated Fats Facts

• At least two double bonds present

• often fron plants, not always

• liquid at both room and when in fridge

• omega 3 and 6

Polyunsaturated Fat examples

• Fatty Fish

  • (SMASH) salmon, mackerel, sardines, herring, anchovies

• walnuts

• flaxseed

• sunflower seed

Polyunsaturated Fats benefits

• brain health

• lower total blood cholesterol and are heart-healthy

• Increases good cholesterol

• lower LDL

• anti-inflammatory

• can oxidize and become rancid

Omega 6

• Lower bad cholesterol

• lower triglycerides

• higher good cholesterol

• supports skin and hair health

• found in... vegetable oils, meat and dairy, grains, cereals, processed foods

• americans usually get enough

Omega 3

• lower triglycerides

• lower risk of heart and blood vessel disease

• reduce inflammation

• helps with brain development and function

• found in… salmon, anchovies, mackerel, herring, sardines, tuna, canola oil, avocados, walnuts, flaxseed, soybeans, chia, walnuts

• americans don’t get enough

oxidation

• as the surface of a food containing fatty acids reacts with oxygen, a chemical chain reaction occurs that changes the flavor and eventually causes the food to spoil

Chia

• complete protein

• more fiber, soluble fiber

• higher in calcium

flax

• contain lignans (anti inflammatory)

• higher in protein

• helps lower blood pressure

• heart healthy

Low Fat Label

3 grams of fat or less

Reduced Fat/ Lower fat Label

at least 25% fewer grams of fat

Light or Lite Label

50% reduced fat

Free, Zero, No Fat Label

less than 0.5g fat per serving

#1 killer in the us

heart attack

Coronary heart disease (CHD)

• accumulation of plaque within the walls of the arteries that supply the heart muscle with oxygen and nutrients

Coronary artery disease

plaque build up in an artery

angina

harder for blood to get through the artery

heart attack

plaque crack and a blood clot blocks the artery

• also call a myocardial infarction, when heart doesn’t get enough blood

Stroke

• blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or burst

• affects the arteries leading to and within the brain

• prevents brain from getting enough blood, cells start to die

high blood pressure risks

• makes heart work harder to pump blood to the body, and it contributes to hardening of the arteries

risk factors

• high blood pressure

• high cholesterol

• smoking

• genetics

• diabetes

• overweight

what is cholesterol

• fatty substance made in the liver

• used to insulate nerves, form cell membranes, and make hormones

Total cholesterol

• total amount of cholesterol inyour blood based on your HDL, LDL, and triglyceride numbers

LDL

• high levels can lead to plaque buildup in your arteries and result in heart disease or stroke

HDL

• known as good, can lower your risk of heart disease and stroke

Triglycerides

• type of fat your body uses for energy

• can increase your ris for heart disease and stroke

total cholesterol numbers

<200mg

LDL numbers

<130mg

HDL numbers

men >40mg

women >50mg

Triglyceride numbers

<150mg

Xanthomas

skin bumps that form when lipids build up under your skin

non-HDL cholesterol

tells you all the bad cholesterol circulating in your blood- not just your LDL

Saturated Fat with cholestrol

• raise total cholestrol

• raise LDL

polyunsaturated fat with cholesterol

• lower total cholesterol

• lower LDL

• lower HDL

Monounsaturated fat with cholestrol

• lower total cholesterol

• lower LDL

• raise HDL

omega 3 with cholestrol

• lower triglycerides

• lower total cholesterol

Metabolic Syndrome Signs

• high triglycerides

• low HDL

• visceral obesity

• insulin resistance

• hypertension

normal blood pressure numbers

less than 120/80

elevated blood pressure number

systolic between 120-129 and diastolic less than 80

stage 1 hypertension blood pressure numbers

systolic between 130-139 and diastolic between 80-89

stage 2 hypertension blood pressure numbers

systolic at least 140 or diastolic at least 90

hypertensive crisis

systolic over 180 and diastolic over 120

waist circumference goals

• men < or = 40 in

• women < or = 35 in

Friedewald equation

LDL= TC -HDL - (0.2 x TG)

Heart healthy diet guidelines

• consuming a variety of foods that are low in fat (mainly saturated fat)

• eating low-sodium foods

• incorporating fiber, lean, and soy protein and omega-3 fatty acids

4 nutrients of concern for a healthy heart

• sodium

• fiber

• saturated fat

• omega 3 fats

How to manage blood pressure

• sodium intake

• potassium intake

• exercise

DASH diet

• Eating vegetables, fruits, and whole grains

• including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oil

• limiting high saturated fat

• limiting sugar

Potassium goals

• important electrolyte and mineral

• goal 2600-3400 mg/day

sodium goals

important electrolyte and mineral

• 2300 mg/day

high sodium over time

• makes your heart pump harder

• decreased kidney function

• edema

• inflammation throughout the body

the salty six

• bread

• salty snacks

• sauces

• sandwiches

• soup

• pizza