Dietary Fats and Health

These flashcards cover the key topics related to dietary fats, their types, functions, health implications, and dietary recommendations based on the lecture notes.

Fat

An important energy source during exercise.

Triglycerides

The primary dietary lipid, composed of glycerol and three fatty acids.

Essential Fatty Acids (FA)

Fatty acids necessary for body function but not synthesized by the body.

Omega-3 Fatty Acids

A type of essential fatty acid beneficial for heart health.

Omega-6 Fatty Acids

Another type of essential fatty acid needed for growth and development.

Saturated Fatty Acids

Fatty acids that are saturated with hydrogen; solid at room temperature.

Unsaturated Fatty Acids

Fatty acids that contain one or more double bonds; liquid at room temperature.

Monounsaturated Fatty Acids (MUFA)

Fatty acids with one double bond between carbon atoms.

Polyunsaturated Fatty Acids (PUFA)

Fatty acids with two or more double bonds between carbon atoms.

Cholesterol

A nonessential nutrient synthesized in the liver, important for cell membranes.

Phospholipids

Molecules consisting of glycerol, two fatty acids, and phosphate; key for cell membranes.

Eicosanoids

Biologically active compounds synthesized from omega-3 and omega-6 fatty acids.

Lipoprotein Lipase (LPL)

An enzyme that helps break down triglycerides in the bloodstream.

Chylomicrons

synthesized in enterocytes; transports dietary TG

Dietary Sources of Omega-3

Includes flaxseeds, chia seeds, walnuts, and fatty fish.

Dietary Sources of Omega-6

Includes safflower oil, sunflower oil, and corn oil.

Trans Fats

A type of unsaturated fat that is harmful and should be minimized in the diet.

Recommended Fat Intake

Adults should aim for 20-35% of their total calories from fat.

Lipids

A group of organic compounds that are fatty acids or derivatives; include fats and oils.

Digestion of Lipids

Begins in the mouth and continues in the small intestine with pancreatic lipase.

Absorption of Fats

Occurs in the intestine, where triglycerides are formed from fatty acids.

Ester bond

The bond formed between glycerol and fatty acids during triglyceride formation.

Health Risks of Saturated Fats

Excessive intake is linked to coronary artery disease and other chronic diseases.

Unsaturated vs. Saturated Fats

Unsaturated fats are liquid at room temperature, while saturated fats are solid.

Hydrogenation

A process that adds hydrogen to liquid fats to make them solid; creates trans fats.

Dietary Modifications for Heart Health

Increase fiber, reduce saturated fats, and consume omega-3 fatty acids.

Functions of Cholesterol

Production of hormones, vitamin D, and bile; component of cell membranes.

Polyunsaturated Fatty Acids Benefits

Can reduce inflammation and lower cholesterol levels.

Lipid Profile

Includes measurements of total cholesterol, LDL, HDL, and triglycerides.

Atherosclerosis

A buildup of plaque in arteries that can lead to cardiovascular diseases.

Aerobic Exercise Benefits

Helps to lower triglycerides and increase HDL cholesterol.

Fatty Acids

Carboxylic acids with long aliphatic chains; vary in chain length and saturation.

Saturated Fat Sources

Include coconut oil, butter, and beef fat.

Monounsaturated Fat Sources

Include olive oil, canola oil, and avocados.

Polyunsaturated Fat Sources

Include fish oils, flaxseed oil, and certain nuts.

Dietary Fats Role

Support hormone production and absorption of fat-soluble vitamins.

Eicosanoids Role

Involved in the regulation of bodily functions such as inflammation and immunity.

Omega-3 Fatty Acids Benefits

May reduce the risk of heart disease and promote mental health.

Fat Adaptation Strategy

Involves training the body to utilize fats as a primary energy source.

Blood Lipid Management

Controlled through dietary and lifestyle changes, including exercise.

Daily Fat Intake for Athletes

Athletes require about 20-35% of total calories from fat to support performance.

Monounsaturated fat

Which type of fat is considered most beneficial for heart health and sports performance?

Small intestine

Which organ is primarily responsible for the digestion of dietary fats?

Trans fat

Which type of fat should athletes limit to optimize performance and health?

Provide sustained energy

Which of the following is a key role of fats during prolonged exercise?

As fatty acids and monoglycerides into lymphatic system

How are fats absorbed in the small intestine?

It can slow digestion and cause GI distress

Why might a high-fat diet impair sports performance for some athletes?

Triglycerides

Sterols

Phospholipids

What are the three classes of dietary fats/lipids?

Anti-inflammatory

Reduce blood clotting

Promote vasodilation

What is Omega-3 PUFA?