Lipids, Fatty Acids, and Heart Health

These flashcards cover key concepts related to lipids, their types, functions, and effects on health, as well as information on dietary recommendations and cholesterol.

Lipids

A class of molecules that do not dissolve in water and are hydrophobic, made of carbon, hydrogen, and oxygen.

What are the 3 main types of lipids? 

Triglycerides, Phospholipids, and Sterols

Triglycerides

The most common type of lipid found in food and the body, making up 95% of lipids in food.

Phospholipids

Lipids with a glycerol backbone, phosphate group, and two fatty acids, forming cell membranes.

Sterols

Lipids made of four connecting rings of carbon and hydrogen, not providing energy.

Fatty acids

Building blocks of triglycerides and phospholipids, comprising a carbon chain with a methyl end and an acid group.

Saturated fatty acid

A fatty acid fully saturated with hydrogen, containing only single bonds between carbons, solid at room temperature.

Unsaturated fatty acid

A fatty acid containing one or more carbon-carbon double bonds, typically liquid at room temperature.

Monounsaturated fatty acid (MUFA)

A fatty acid with one double bond in the carbon chain.

Polyunsaturated fatty acid (PUFA)

A fatty acid with two or more double bonds along the carbon chain.

Essential fatty acids

Fatty acids that the body cannot synthesize: Linoleic acid (Omega-6) and Alpha-linolenic acid (Omega-3).

Hydrogenation

The process of adding hydrogen to unsaturated fats to make them more solid, resulting in trans fatty acids.

Rancidity

The spoiling of fats through oxidation, occurring more quickly in unsaturated fats.

Lecithin

The most common phospholipid made in the liver, a major component of cell membranes, and an emulsifier.

Chylomicron

A lipoprotein formed in intestinal cells that transports absorbed dietary lipids to the bloodstream.

HDL (High-Density Lipoprotein)

A lipoprotein that carries cholesterol from cells back to the liver, associated with reduced heart disease risk.

LDL (Low-Density Lipoprotein)

A lipoprotein that carries cholesterol from the liver to tissues, often referred to as 'bad' cholesterol.

Atherosclerosis

The process where fat and cholesterol accumulate in arteries, narrowing them and impeding blood flow.

Mediterranean diet

A dietary pattern focusing on fruits, vegetables, legumes, and olive oil that limits meats and sweets, associated with low heart disease rates.

Adipocytes

Fat cells that store energy, containing 60 times more energy than liver and muscle glycogen combined.

Fat-soluble vitamins

Vitamins A, D, E, and K that require dietary fat for absorption.

Caloric intake from fats

Fats provide 9 calories per gram, more than carbohydrates and proteins, which provide 4 cal/g.

AMDR for total fat intake

The Acceptable Macronutrient Distribution Range for total fat is 20–35% of daily calories.

Trans fats

Artificially created fats that behave like saturated fats, associated with increased heart disease risk.

Omega fatty acids

Fatty acids named for the location of the first double bond on the carbon chain from the methyl end.

Caloric intake from Omega-6

AI (Adequate Intake) for Linoleic acid is 12 grams/day for women and 17 grams/day for men.

Caloric intake from Omega-3

AI for Alpha-linolenic acid is 1.1 grams/day for women and 1.6 grams/day for men.

Dietary sources of saturated fat

Animal sources include fatty cuts of meat, poultry skin, and whole-milk dairy; plant sources include coconut and palm oils.

Cardiovascular disease (CVD)

A group of disorders affecting the vascular system, being the leading cause of death among U.S. adults.

Effects of excessive fat intake

Increased calorie intake, excess body fat storage, and greater risk for chronic diseases.

Effects of insufficient fat intake

Reduced absorption of fat-soluble nutrients, slowed growth, and impaired function of organs.

Food labels for fat content

Saturated fat and trans fat must be listed; cholesterol is not part of the Total Fat number.