HSN Chapter 6

What do lipids include?

fat, oil, cholesterol

Are lipids a macro or micronutrient?

Macronutrient

Do lipids dissolve in water?

No

What do lipids do?

Provide/store energy, produce hormoness, help body absorb fat for insulin, protect organs

What is the main type of lipid in the diet?

triglyceride

Triglycerides are made up of what?

3 fatty acids attached to glycerol molecule.

Building block of fats?

Fatty acids

Saturated fats

Usually solid at room temp, found in animal products, too much raises LDL cholesterol, single bond

Unsaturated fats

double bond, liquid at room temp, in plant oil, healthier for heart

Monounsaturated fats? MAFA

have one double bonds, help lower bad LDL cholesterol and support overall health

Polyunsaturated fats? PUFAs

2 or more bonds, essential fats, lower bad cholesterol, Lower triglycerides, Higher good cholesterol, Lower cardiovascular disease

Can our body produce essential fatty acids?

No

Omega-3 fatty acids

important for brain and heart health

Omega-6 fatty acids

Help with cell function

Trans fats

Found in processed foods, increase LDL cholesterol, decrease HDL cholesterol, lots of it increases heart disease.

Cholesterol

waxy substance in every cell, used to make hormones and vitamin D/bile

LDL

bad cholesterol

HDL

good cholesterol, remove cholesterol from bloodstream

Where does fat digestion mainly occur?

small intestine

what breaks fat into smaller droplets?

bile

Lipoproteins

Help transport fats through bloodstream

Where is extra fat stored?

adipose tissue

What happens if you have too much body fat

You have increased risk for heart disease

Atherosclerosis

Buildup of plaque in arteries

Heart attack

Occurs when blood flow to heart is blocked

Stroke

When blood flow to brain is blocked

Hypertension

High blood pressure

What supports heart health?

eating more fruits, vegetables, an whole grains support heart health

What helps reduce heart disease risk?

exercise

Glycerol

A three-carbon molecule that combines with fatty acids to form triglycerides.

Hydrogenation

Turns liquid oils into solid fats.

Emulsification

process of breaking large fat droplets into smaller droplets for digestion.

Phospholipids

Lipids that form the structure of cell membranes.

Fat-Soluble Vitamins

Vitamins that require fat for absorption (A, D, E, K).

What are triglycerides?

a type of fat that make up approximately 95% of dietary fats

What does essential fat deficiency lead to?

Dry skin, hair loss, and poor growth.

What is the DASH diet?

focuses on low sodium intake and balanced nutrients to promote heart health.

What is the Mediterranean diet?

emphasizes plant-based foods, healthy fats like olive oil, and fish.

What is the U.S. trans fat ban?

The removal of partially hydrogenated oils from food products to reduce health risks.

Sources of Monounsaturated Fats (MUFA)

Oil (olive, peanut), nuts, seeds, fruits, spreads (peanut butter)

What do you get Omega-6 from?

Oils

Healthy levels of HDL from men and woman?

40 mg/dL for men, 50 mg/dL for women

Healthy levels of LDL from men and woman?

100 mg/dL or less

Healthy amounts of Triglycerides for men and woman

150 mg/dL or less

Total cholesterol for men and woman?

No more than 200 mg/dL

Excess Fat and Health Risks

obesity, Diabetes, heart Disease

Food with Saturated Fats (Which are bad for you)

butter, Cheese, red Meat, whole 2% Milk

Examples of unsaturated fats

Vegetable oils, avocados, nuts, seeds (chia), fatty fish

what happens to the fat and cholesterol in food as they undergo digestion and absorption in your intestinal tract

Bile breaks down lipids in small intestine, pancreases releases enzymes (lipase) to break down triglycerides into fatty acids/monoglycerides via removing 2 fatty acids from each. Cholesterol is absorbed in small intestine and transported to surface of cells to be absorbed into bloodstream.

Explain the process of atherosclerosis and explain the roles that various lipoproteins play in the development of CVD, risk factors, and how to reduce your risk.

Atherosclerosis begins when soemthing in bloodstream irritates lining of arteries. Immune system responds w/ inflammation that triggers cells within walls of the blood vessel to deposit plaque that narrows arteries/block blood flow, LDL contributes as it leads cholesterol to tissue but HDL removes cholesterol from blood stream.