104 Final exam

EXAM 3 STUDY GUIDE — COMPLETE ANSWER KEY CHAPTER 24 — Manage Cardiovascular Disease (pp. 680–698)

HEART DISEASE

1. Risk Factors for Heart Disease

  • High LDL Cholesterol: Low-density lipoprotein (LDL) is known as "bad" cholesterol.

  • Low HDL Cholesterol: High-density lipoprotein (HDL) is known as "good" cholesterol.

  • High Blood Pressure: Also known as hypertension.

  • Smoking: Tobacco use significantly increases heart disease risk.

  • Diabetes: High blood glucose levels can damage blood vessels and nerves.

  • Physical Inactivity: Lack of exercise increases heart disease risk.

  • Obesity: Especially abdominal obesity, which is a significant risk factor.

  • Unhealthy Diet: Diets high in saturated/trans fats and sodium contribute to heart disease.

  • Family History: Genetic predisposition to heart disease.

  • Older Age: Risk increases with age.

  • Stress and Excessive Alcohol Use: Both can contribute to cardiovascular diseases.

2. Link Between High Blood Cholesterol and Heart Disease

  • High LDL cholesterol contributes to plaque buildup in arteries

    • This leads to narrowing and hardening of the arteries

    • Resulting in increased risk of heart attack and stroke.

3. Why HDL is “Good” Cholesterol

  • HDL removes cholesterol from the bloodstream and artery walls

  • Carries it back to the liver for excretion

  • Provides protective effects for the heart.

4. Why LDL is “Bad” Cholesterol

  • LDL deposits cholesterol in the artery walls

  • Forms plaques that block blood flow

  • Associated with atherosclerosis, a serious health condition.

5. Foods that Improve Heart Health

  • Fruits and Vegetables

  • Whole Grains: Examples include oats, brown rice, whole-wheat bread.

  • Nuts and Seeds

  • Fatty Fish: Examples include salmon, tuna, sardines.

  • Beans and Legumes

  • Healthy Fats: Olive oil and avocado.

  • Low-Fat Dairy

  • Lean Poultry and Plant Proteins

6. What is Metabolic Syndrome?

  • A cluster of conditions that occur together and raise the risk of heart disease and diabetes:

    • High Blood Pressure

    • High Blood Sugar

    • Low HDL

    • High Triglycerides

    • Large Waist Circumference

7. Why Eat Fish 2x/Week? Role in Heart Health

  • Fatty fish contains omega-3 fatty acids, which:

    • Lower triglycerides

    • Reduce inflammation

    • Support healthy heart rhythm

    • Improve blood vessel function

HYPERTENSION (High Blood Pressure)

8. What Parts of the Body Can be Damaged by Uncontrolled High BP?

  • Heart (heart attack, heart failure)

  • Brain (stroke)

  • Kidneys (kidney failure)

  • Eyes (vision loss)

  • Blood Vessels (aneurysm, vessel damage)

9. How High BP Raises Risk of Heart Attack and Stroke

  • High pressure damages artery walls

  • This leads to plaque buildup

    • Resulting in artery narrowing or rupture

    • Causing blockage of blood flow to heart or brain.

10. Risk Factors for High Blood Pressure

  • Family History

  • High Sodium Diet

  • Low Potassium Intake

  • Physical Inactivity

  • Obesity

  • Smoking

  • Excessive Alcohol Use

  • Stress

  • Older Age

  • Diabetes

11. Define Systolic Blood Pressure

  • Systolic Pressure: The pressure in the arteries when the heart contracts (top number).

12. Define Diastolic Blood Pressure

  • Diastolic Pressure: The pressure in the arteries when the heart relaxes (bottom number).

13. Five Ways to Lower Blood Pressure

  • Reduce Sodium Intake

  • Maintain Healthy Weight

  • Exercise Regularly

  • Eat a DASH-style Diet: Rich in fruits, vegetables, and whole grains.

  • Limit Alcohol

  • Quit Smoking

  • Manage Stress

CHAPTER 24 — Diabetes & Cancer (pp. 698–721)

DIABETES

1. What is Diabetes?

  • A chronic condition where the body cannot properly regulate blood glucose levels.

2. How Does Insulin Work Normally?

  • Insulin allows glucose to enter body cells for energy

  • Signals the liver to store extra glucose.

3. Why Can’t Blood Sugars be Controlled Normally in Diabetes?

  • The body either:

    • Does not produce insulin (Type 1)

    • Does not use insulin properly (insulin resistance) (Type 2)

4. Does Eating Too Much Sugar or Starch Cause Diabetes?

  • Not directly.

  • However, excess calories can lead to weight gain, increasing Type 2 diabetes risk.

5. What is Pre-Diabetes?

  • Blood sugars are higher than normal but not high enough for a diabetes diagnosis.

6. Why is Type 1 Diabetes an Autoimmune Disease?

  • The immune system mistakenly destroys insulin-producing cells in the pancreas.

7. Why is Early Detection of Diabetes Important?

  • To prevent long-term complications such as:

    • Heart Disease

    • Kidney Damage

    • Nerve Damage

    • Blindness

8. Common Symptoms of Diabetes

  • Frequent Urination

  • Increased Thirst

  • Increased Hunger

  • Fatigue

  • Blurred Vision

  • Slow Wound Healing

  • Unexplained Weight Loss (Type 1)

9. Risk Factors for Type 2 Diabetes

  • Overweight/Obesity

  • Physical Inactivity

  • Family History

  • Older Age

  • High Blood Pressure

  • Gestational Diabetes History

  • Race/Ethnicity: Non-white groups at higher risk.

10. Do People with Diabetes Need to Avoid Sugar Completely?

  • No.

  • They can eat sugar in moderation as long as total carbohydrate intake is controlled.

11. Why Are There Different Diabetes Meal Plans?

  • People differ in preferences, lifestyles, medications, and weight goals; thus, flexible meal plans are essential for long-term management.

12. Role of Physical Activity in Diabetes

  • Lowers Blood Sugar

  • Improves Insulin Sensitivity

  • Helps with Weight Control

13. Role of Weight Loss in Diabetes

  • Even 5–10% weight loss can improve insulin sensitivity and lower blood sugar.

14. Nutrient with Largest Effect on Blood Sugar & Why

  • Carbohydrates: they break down directly into glucose.

CANCER

1. Why Fruits, Vegetables, Beans, and Whole Grains Help Prevent Cancer

  • They provide:

    • Fiber

    • Antioxidants

    • Phytochemicals: These help reduce inflammation, protect cells, and support a healthy weight.

2. Salt-Pickled, Smoked, and Salty Foods

  • Increase risk of stomach and esophageal cancer due to the presence of nitrates, nitrites, and salt.

3. Charred or Burnt Foods

  • Charring produces carcinogens (HCAs and PAHs) linked to cancer.

4. Nutrition-Related Side Effects of Cancer Treatments

  • Poor Appetite

  • Nausea/Vomiting

  • Weight Loss

  • Dry Mouth

  • Taste Changes

  • Mouth Sores

  • Diarrhea or Constipation

5. Five Strategies for Poor Appetite

  • Eat Small, Frequent Meals

  • Choose High-Calorie, High-Protein Foods

  • Drink Nutrient-Dense Shakes

  • Keep Easy-to-Eat Foods Available

  • Eat When Appetite is Best

  • Limit Liquids at Meals

6. Four Strategies for Dry Mouth

  • Sip Water Throughout the Day

  • Choose Moist/Soft Foods

  • Avoid Dry, Salty, or Sticky Foods

  • Use Sugar-Free Gum or Lozenges

  • Use Saliva Substitutes or Mouth Moisturizers

CHAPTER 6 — Food Labels (pp. 141–154 + p.184)

1. Difference Between Nutrient Content Claim vs Nutrition Facts Panel

  • Nutrient Content Claim: Marketing statement on the front (e.g., "low fat", "high fiber").

  • Nutrition Facts Panel: Official, regulated nutrition numbers on the back of the package.

2. What Does “Light” Mean?

  • Light can mean:

    • 1/3 fewer calories than the regular version or

    • 50% less fat than the regular version.

3. Why Read the Serving Size?

  • Because all nutrient amounts on the label are based on one serving, not the entire package.

4. What is Percent Daily Value (%DV)?

  • Shows how much a nutrient in one serving contributes to the recommended daily intake.

5. What is the 5–20 Rule?

  • 5% DV or Less = low

  • 20% DV or More = high

6. Ingredient List Order

  • Ingredients are listed in order of weight, from most to least.

7. Three Differences Between Old vs New Nutrition Label

  • Larger & Bold Calories

  • Added Sugars now listed

  • Updated Serving Sizes

  • Vitamin D and Potassium Required; Vitamins A and C optional

  • Serving Size Font Larger (Any three acceptable)

CHAPTER 23 — Food Allergies & Sensitivities (pp. 653–679)

1. Difference Between Food Allergy, Intolerance, Sensitivity

  • Allergy: Immune system reaction; can be life-threatening.

  • Intolerance: Digestive issue (e.g., lactose intolerance).

  • Sensitivity: Non-allergic, non-intolerance reaction (symptoms but unclear cause).

2. Most Common Food Allergies (U.S.)

  • Milk, Eggs, Peanuts, Tree Nuts, Soy, Wheat, Fish, Shellfish.

3. What is an Anaphylactic Reaction?

  • A life-threatening allergic reaction causing airway swelling, low blood pressure, and shock.

4. Three Ways to Diagnose a Food Allergy

  • Skin Prick Test

  • Blood Test (IgE)

  • Oral Food Challenge

  • Elimination Diet

5. Why You Can’t Scrape Allergens Off a Plate

  • Protein particles remain — even tiny amounts can trigger a severe reaction.

6. Two Ways to Use Food Labels for Allergens

  • Check Ingredient List

  • Look for “Contains: ____ ” Allergy Statement

7. What is Lactose Intolerance?

  • Inability to digest lactose due to low lactase enzyme.

8. Difference: Lactose Intolerance vs Milk Allergy

  • Lactose Intolerance: Digestive problem

  • Milk Allergy: Immune reaction

9. Do Lactose-Intolerant People Need to Avoid All Dairy?

  • No. Many can tolerate yogurt, aged cheese, or lactose-free milk.

10. What is Gluten?

  • Protein found in wheat, barley, and rye.

11. Gluten Sensitivity vs Wheat Allergy

  • Gluten Sensitivity: Digestive symptoms, no immune allergy;

  • Wheat Allergy: IgE immune reaction to wheat proteins.

12. If Label Says Wheat-Free, is it Gluten-Free?

  • Not always — product may contain barley or rye.

13. Non-Celiac Gluten Sensitivity vs Celiac Disease

  • NCGS: No autoimmune damage

  • Celiac: Autoimmune attack on intestines

14. How Celiac Disease Causes Malnutrition

  • Damaged intestinal villi lead to poor absorption of nutrients.

15. Three Gluten-Containing Grains

  • Wheat, Barley, Rye.

16. Do People with Celiac Need to Avoid Gluten Completely?

  • Yes — even tiny amounts cause intestinal damage.

17. Why Must People with Gluten Intolerance/Celiac Read Labels?

  • Gluten can be hidden in additives, flavorings, sauces, and processed foods.

CHAPTER 22 — Healthy Weight (pp. 625–652)

1. Three Things That Determine Healthy Weight

  • BMI

  • Body Composition

  • Waist Circumference

  • Overall Health Markers (Any three acceptable)

2. Apple vs Pear Shape — Which is Healthier and Why?

  • Pear Shape is healthier:

    • Stores fat around hips and thighs, which is less risky than fat stored around the abdomen (apple shape) which increases risks for heart disease & diabetes.

3. Waist Measurement Risk Cutoffs

  • Women: At or above 35 inches

  • Men: At or above 40 inches

4. BMI Calculation

  • (Can be calculated by providing height & weight).

5. Is Your BMI Healthy?

  • (Fill in once BMI is known.)

6. Risk of Being Overweight if One Parent is Obese

  • About 40% risk.

7. Risk if Both Parents are Obese

  • About 70% risk.

8. Difference Between Ghrelin and Leptin

  • Ghrelin: Known as the “Hunger Hormone” — increases appetite.

  • Leptin: Known as the “Fullness Hormone” — decreases appetite.

9. What is a Calorie?

  • Unit of energy in food.

10. Nutrients That Provide Calories

  • Carbohydrates

  • Protein

  • Fat

  • Alcohol (not a nutrient but provides calories)

11. Basal Metabolic Rate (BMR)

  • Calories needed for basic life functions at rest.

12. How Factors Affect BMR

  • Age: Older age → BMR decreases

  • Body Composition: More muscle → higher BMR

  • Gender: Males generally have higher BMR than females

  • Temperature: Cold or fever increases BMR

  • Diet: Fasting lowers BMR

  • Physical Activity: Increases daily calorie needs

13. 11 Strategies for Long-Term Weight Success

  • Set Realistic Goals

  • Keep Food Records

  • Eat Regular Meals

  • Watch Portion Sizes

  • Choose Nutrient-Dense Foods

  • Increase Physical Activity

  • Reduce Screen Time

  • Manage Stress

  • Get Enough Sleep

  • Identify and Avoid Triggers

  • Build Support System

  • Plan Meals/Snacks

14. Why is Physical Activity Powerful?

  • Boosts metabolism, burns calories, preserves muscle, and improves insulin sensitivity.

15. Three Slimming Habits for Mindful Eating

  • Eat Slowly

  • Avoid Distractions

  • Use Smaller Plates

  • Listen to Hunger/Fullness Cues

16. What is an Eating Trigger?

  • Anything that causes you to eat when not hungry.

17. Common Eating Triggers

  • Boredom

  • Stress

  • Emotions

  • TV

  • Social Events

  • Seeing or Smelling Food

18. Warning Signs a Diet Won’t Work

  • Promises Fast Results

  • Eliminates Entire Food Groups

  • Requires Special Products

  • Sounds Too Good to Be True

  • Extremely Low Calories

19. Is Fasting or a Juice Cleanse Effective Long Term?

  • No. Causes muscle loss, slows metabolism, and is not sustainable.

20. Are Weight Loss Supplements Safe/Effective?

  • Not all. Many are unregulated, unproven, and may be unsafe.

21. Three Healthy Ways to Gain Weight

  • Eat Frequent Meals

  • Choose Higher-Calorie Nutritious Foods

  • Add Healthy Fats (nuts, avocado, olive oil)

  • Strength Training to Build Muscle

CHAPTER 25 — Eating Disorders (pp. 732–735)

1. Physical Dangers of Anorexia Nervosa

  • Severe Weight Loss

  • Heart Problems

  • Low Blood Pressure

  • Brittle Bones

  • Hair Loss

  • Organ Failure

  • Fertility Problems

2. Physical Consequences of Bulimia Nervosa

  • Electrolyte Imbalance

  • Tooth Enamel Erosion

  • Sore Throat

  • Swollen Glands

  • Digestive Problems

  • Heart Issues

3. Four Warning Signs of Anorexia

  • Extreme Weight Loss

  • Eating Very Little / Skipping Meals

  • Fear of Gaining Weight

  • Excessive Exercise

  • Distorted Body Image

4. Four Warning Signs of Bulimia

  • Binge Eating

  • Going to Bathroom After Meals

  • Tooth Damage

  • Swollen Cheeks

  • Hiding Food

5. Difference Between Binge Eating Disorder and Bulimia

  • Binge Eating Disorder: Binges without purging.

  • Bulimia: Binge + purge (vomiting, laxatives, excessive exercise).