UMD NSFC100

NSFC 100 

Course Objectives

1. To learn the basic concepts of nutrition and ot understand how nutritional needs change over the lifespan

2. To learn how the body digests, absorbs, and utilizes the nutrients we obtain from food

3. To learn the role of food and nutrition in the promotion of health, the prevention of chronic diseases, and the impact on our environment

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January 24, 2024

Nutrition: the science of food and the nutrients they contain

Scientific Method:

1. Formulate hypothesis: best guess to explain previous observations

2. Test hypothesis: use different study designs

3. Evaluate study results: get conclusion

4. Compare to original hypothesis: proven (become theory) or not proven (revise hypothesis)

Types of studies:

1. Case (individual)

2. Epidemiological studies (populations) : correlation of nutrition and health outcomes

3. Laboratory (pre-clinical) studies : mechanism-based study using experimental animals

4. Intervention (clinical) studies : experimental vs control (placebo) group

Food labeling:

• Provides information about nutrients in food

• Help to make the “best” choice & can be used to decide what is the “healthier” choice

Nutrition labeling and Education Act (NLEA) 1990 - US Federal Law signed in 1990 gave the FDA the authority over nutrition labeling and claim on most foods

January 31, 2024

% Daily Value: 

• Indicates how much of a specific nutrient one serving of food contains compared to daily nutrient recommendations based on a 2,000 calorie diet

• 5-10-20 rule: 

  • Below 5% is considered low or poor source

  • 10-19% is considered a good source

  • Above 20% is considered high, or excellent source

Types of Claims: 

1. Nutrient content claims (level of nutrients & terms: free, low, reduced, etc)

   1. Calorie free: less than or equal to 5 calories per serving

   2. Low calorie: less than or equal to 40 calories per serving

   3. Reduced calorie: at least 25% lower in calories than regular food

   4. Sodium free

   5. Fat free: less than 0.5g of fat per serving

   6. Low fat: up to 3 grams of fat per serving

   7. Reduced, less, fewer: at least 25% less of fat than a reference food

2. Health Claims: approved by FDA based on scientific evidence

   1. Examples follow: calcium → osteoporosis, sodium → hypertension, etc

3. Structure/Function Claims (need additional science evidence and FDA approval or state that “FDA has not evaluated the claim”

January 29, 2024

What causes hunger? 

• Hypothalamus

  • Regulate hunger by communicating between brain & body

  • Regulate the release and uptake of chemicals

  • Satiety center in brain

  • Processes nerve signals throughout the body

• Hormones/Brain Chemicals 

  • Ghrelin from stomach, a major physiological hunger signal

  • Leptin from adipose (fat) tissue, suppresses the desire to eat

  • Neuropeptide Y from hypothalamus

    • A type of neurotransmitter

    • Send message to the brain when the body need nourishment

  • Composition of Meals

    • Dietary fiber and water are more filling

    • High protein vs high carbohydrate

  • “Want to”

    • Psycho-social response

    • Food as reward/coping device

• What influences food choices

  • Natural environment (climate, rainfall, etc)

  • Technology (farming practice, food storage, food distribution, advertising)

  • Income, demand, population size

  • Food desert

    • Are with limited access to affordable and nutritious food, particularly an area composed of predominantly low income neighborhoods

  • Food Insecurity: inability of an individual or household toa ford and to access a health and adequate diet

• Hypertension & dietary factors

  • Excessive body weight, abdominal fat : calorie in > calorie out

  • High sodium intake

  • Excessive alcohol consumption

  • Inadequate potassium intake

Nutrient → components of food used for the body’s functioning

Nutrition → the study of the nutrients in food and in the body

Classes of Nutrients

• Proteins

  • 4 cal/g

  • Main structural material in the body

  • Component of blood cells, enzymes, and immune factors

  • Made up of amino acids which are bonded together

• Carbohydrates

  • 4 cal/g

  • Simple sugars: monosaccharides and disaccharides

  • Complex carbohydrates: glycogen, starch, and fiber

• Lipids

  • Energy yielding 9 cal/g

  • Fats & oils : both plant and animal sources

  • Animal fats (solid at room temperature) - limited can raise blood cholesterol contributing to cardiovascular disease

  • Plant oils (liquid at room temperature) 

• Vitamins

  • Enable chemical reactions to occur in the body

  • fat-soluble–A, D, E, and K

  • Water soluble–B vitamins and C

  • Cooking destroys water soluble more readily than fat soluble

  • Provides no calories/energy

• Minerals

  • Numerous functions in the body

• Water

Alcohol - 7 cal/g

Macro vs Micro nutrients

Macronutrients : proteins, carbohydrates, lipids

Micronutrients : vitamins and minerals 

Calorie - amount of heat energy needed to raise the temperature of one kilogram of water by 1 C

Kilocalorie = calorie

Recommended Macronutrient Proportion by Age

Nutrient density

• Food is nutrient-dense when it provides a large amount of a nutrient for a relatively small amount of calories compared to other foods

• Nutrient dense food are rich in vitamins, minerals, other beneficial substances

• Few calorie, low in fat, minimized added salt, fat, refined starches, etc

• Vegetables, fruits, whole-grains, low-fat dairy, legumes, nutes

• Consuming nutrient-dense food is the best way to control calories

Characteristics of “nutritious diet”

• Adequacy: nutrients, fiber, energy in amounts sufficient to maintain health

• Moderation: certain food constituents need to be consumed with limitation

• Variety: a wide selection of foods are included

• Balance: all food groups are represented

• Calorie control: control of energy intake

January 31, 2024

• Obesity: body mass index (BMI) of 30 or higher

• Body Mass Index (BMI): kg/m^2

• Limitation of BMI (athletes)--therefore obesity refers to an excess of body fat

• Obesity ratings have increases upwards of 20% from 1990 until today

• 73% of US adults are overweight

Diet Evaluation

• Dietary reference intakes (DRI’s)

  • Umbrella term for:

    • RDA (recommended dietary allowances) → average daily dietary nutrient intake sufficient to meet the nutrient requirement of nearly all healthy individuals in the group

      • To set the RDA scientists need to estimate the average need for a group

      • Add 30-50% to cover needs to nearly all in that group

      • Set high to allow for some variation over time to cover most of the population

      • EER (estimated energy requirement)

        • Estimates energy (kcal) intake needed to match the energy use of an average person in a specific life stage

        • EER needs to be specific, taking into account age, gender, height, weight, and physical activity

        • Serves as a starting point for estimating calorie need

    • EAR (estimated average requirement) → average daily nutrient intake estimated to meet the requirement of half the healthy individuals

      • Limited in number due to few human studies 

      • For health professionals to develop RDA’s and plan diets for groups of individuals

    • AI (adequate intake)

      • Recommended average daily intake based on observed, experimentally determined estimates of nutrient intake by a group of healthy people

      • Assumed to be adequate

      • Used when RDA cannot be determined

    • Tolerable Upper Intake (UL)

      • Total intake from food, fortified food, and supplements should not exceed the amount, or adverse health effects may result

      • Not a recommended amount

  • Dietary guidelines for Americans

    • Updated every 5 years

    • Purpose is to provide science-based advice for ages 2 & above

    • Includes those at increased risk of chronic disease

    • Goals: follow a healthy pattern at every life stage (1), customized nutrient-dense food & beverage choices (2), focus on meeting food group needs (3), and limit foods and beverages higher in added sugars, saturated fats, and sodium, and limit alcoholic beverages (4)

  • There are 3 Key Dietary Principles that can help people achieve the Dietary Guidelines

    • Meet nutritional needs primarily from food and beverages

    • Choose a variety of options from each food group

    • Pay attention to portion size

• Healthy eating pattern limits: saturated, trans fats, added sugars and sodium

  • Consume less than 10% of calories a day from added sugars and saturated fats

  • Consume less than 2,300 milligrams of sodium per day

Foods to increase

• Make half your plate fruits & vegetables

• Make at least half your grains whole grains

• Switch to fat-free or low-fat (1% milk)

• Balancing calories → enjoy your food but eat less & avoid oversized proportions

• Foods to reduce → compare sodium in foods (soup, bread, frozen meals)

• DRINK WATER

• Macronutrient Breakdown of Diet

  • CHO 45-60% of kcal

  • Protein 10-35%  of kcal

  • Total fat 20-35% of kcal

  • 10% saturated fat

  • Less than 300 mg cholesterol

Serving vs Portion

• Serving → a unit of measure

• Position → amount of food actually served or consumed

How much fruit for me 2 cups & 2.5 cups of vegetables, 3 cups of “dairy & 5.5 oz for age group

Book Notes (ch. 03): 

• Nutrient density = (amount of nutrient per serving)/(amount of calories per serving)

• Oranges are more nutrient dense than orange juice

• Choose a variety of options from each food group

  • Important because no singular food will meet all someone's nutrient needs

  • Select foods from each of the five major food groups: fruits, vegetables, grains, protein, and dairy

• All forms of food can be nutrient dense (though this is dependant upon other factors such as processing)

• Portion size: the amount of food consumed in one eating

• Serving size: on labels are used to help someone choose an appropriate portion size

• Energy density is a measurement that best describes the calorie content of a food → (amount of energy/kcal per serving)/(weight or volume of serving)

• Energy dense but empty calories include sugar-sweetened beverages, cookies, fried foods, and even fat-free snacks

• Low energy density includes fruits, vegetables, and any food that incorporates lots of water during cooking, such as oatmeal

• Low energy dense foods are better as they tend to contain less sugars, unhealthy fats, and are low in fiber

• People consume fewer calories in a meal if most of the food choices are low in energy density, compared with foods high in energy density–an eating pattern low in energy density can aid in losing and managing weight

• Foods with lots of water and fiber are good as they contribute fewer calories but maintain fullness

Concept check 2.1:

1. List three benefits or eating plenty of fruits and vegetables

   1. F&V are nutrient dense (a lot of nutrients for the amount of calories it provides), have low energy density (not many calories for each portion), and will maintain fullness for longer periods of time because of the above qualities

2. Describe a change that could be made to improve the nutrient density of typical food choices

   1. Reduce added sugar intake, and rely on natural sources such as fruits 

• Digestion = the process by which food is broken down into absorbable nutrients (mechanical and chemical)

• Absorption = the uptake of nutrients by the cells of the small intestine for transport into either the blood or the lymph

• Metabolism = how your processes it after that

• Gastrointestinal tract the digestive tract

• Digestive system includes the tract and the accessory organs

• Mouth: mastication=chewing=teeth crushing and food mixes with saliva

  • Tongue pushes food back to be swallowed

• Food passes over tongue into the pharynx (shared by airways and GI tract)

  • Epiglottis covers the airway

• Large intestine = colon

February 5, 2024

The Cell - basic unit of life

Genes – determine cell function

Nucleus – “control center” send directions to the cell to grow, mature, divide or die (contains DNA)

Plasma membrane – regulates what enters/leaves cell

Cytoplasm – fluid and organelles between nucleus and outer membrane

Mitochondria - power plant, supply ATP, have their own genetic material (seperate from the DNA)

Endoplasmic reticulum (ER) - membranous channels involved in the synthesis, modification and transport of cellular materials (works closet with Golgi apparatus & ribosomes)

Golgi apparatus - packaging center (packages molecules processed by ER to be transported out of the cell)

Ribosomes – process the cell’s genetic instructions to create proteins (protein synthesis)

Lysosomes – housekeeper & recycling center of the cell (digest foreign bacteria, rid toxic substances, digest excess organelles, recycle work-out cell, etc)

Tissue - group of cells performing a specialized function (epithelial, connective, muscular, nervous)

Organ – group of tissues performing a specialized function

Different body systems

• Integumentary system (skin, hair, nails, sweat glands)

  • Provides covering for the body and maintains body temperature

• Cardiovascular system (heart, blood vessels, blood)

  • Transports nutrients and oxygen around the body

  • Review capillaries

• Lymphatic system (lymph vessels, lymph nodes, organs including spleen and tonsils)

  • Returns fluids to blood & involved in lipid absorption

  • Defense against pathogens

  • Plasma = fluid in the blood

  • Extracellular fluid = outside cells in tissues

  • Intracellular fluid = inside cells

• Skeletal & Muscular Systems (bones, joint, ligaments, cartilage)

  • Provides support and protection

  • Body can move

• Nervous system (central & peripheral)

  • Brain, spinal cord → main control system for the body

  • Nerves and nerve cell clusters → receive information and send it to the brain

  • Concerned with sensation, interpretation, integration

• Endocrine system (Hypothalamus and glands including pituitary gland, thyroid, adrenal, pancreas, etc)

  • Secretes hormones that help control body activities such as growth and reproduction

• Digestive & Urinary System (mouth, esophagus, stomach, intestines, kidneys, bladder, ducts)

  • Takes in, breaks down, and absorbs food; then excretes

  • Excretes waste as urine and regulates body water and salt balance

  • Regulates acid-base balance of blood

• Respiratory System (lungs and respiratory passages: pharynx, larynx, trachea, bronchi)

  • Takes in O2 and excretes CO2 and other wastes

  • Nutrients affect ability to carry O2 and protection mechanisms

• Reproductive system (gonads & genitals)

  • Production of offspring

• Immune System

  • Nonspecific defense (innate immune system) vs specific defense (adaptive immune system)

  • Main cells of the immune system

    • Lymphocytes and phagocytes

  • Produce antibodies

February 7, 2024

• Digestion = the process by which food is broken down into absorbable nutrients 

• Absorption = the uptake of nutrients by the cells of the small intestine for transport into either the blood or the lymph

• Metabolism = how your body processes it after that

• Gastrointestinal (GI) tract = the digestive tract

  • Mouth → mastication = chewing = teeth crush food into smaller pieces, and food mixes with saliva

  • Swallowing → food passes over tongue into the pharynx (shared by airways and GI tract)

    • Epiglottis covers the airway to prevent food from entering lungs

    • The lump of food is now called a blouse

    • The bolus passes through the upper esophageal sphincter into the esophagus

    • Slides down and pass through the lower esophageal sphincter and into the stomach

  • The Stomach

    • Stomach = retains the food for a while

    • Adds lots of digestive juices…bolus is now semi-liquid and call chyme

    • Slowly released chyme through the pyloric sphincter into the small intestine

    • Food is churned

    • Thickest walls and strongest muscles of the whole GI tract

  • The Small Intestine

    • Small intestine – 10 feet long

    • Accepts secretions through the bile duct and pancreatic duct coming from the gallbladder/liver and the pancreas

  • The Large intestine

    • Large intestine = colon

    • Chyme travels through the ileocecal valve to enter the colon

  • Exit → rectum & anus

  • Sphincter Contraction : open and close to make sure food is moving in the right direction 

    • Wrong direction or leaks = problems (heartburn…)

  • Digestive Enzymes 

    • Enzymes = a biological molecule that increases the rate of chemical reactions

    • Enzymes end in “-ase”

      • Protease (protein)

      • Lipase (lipid)

      • Carbohydrase (carbohydrate)

      • Sucrase (sucrose)

  • Digestive Secretions

    • Mouth : salivary glands

      • Saliva moistens food for chewing & saliva contains enzymes that start ot break down

        • Carbs: salivary amylase breaks amylose starch

        • Triglycerides (lipids/fats) : salivary lipase starts to break down lipids

      • Mucus and salts also protect the linings of the mouth & esophagus

    • Stomach : gastric juice

      • A mixture of water, enzymes, and HCl (low pH)

      • Carbs: salivary amylase is inactivated by the acid

      • Fats: salivary lipase is still active in stomach acid

      • Protein: the acid and pepsin (enzyme) start to break down protein

    • Intestines: pancreatic juice: enzymes that act on all 3 macronutrients (enters through the pancreatic duct in the small intestine

      • Bile = emulsifies the chyme

        • Produces in liver, stored in gallbladder

        • Enters through the bile duct

        • Bile neutralizes the stomach acid

      • Intestinal wall enzymes

        • Final step of nutrient break-down

  • Absorption → most nutrient absorption occurs in the small intestine

    • Surface area of the small intestine is roughly 30 m^2

    • Colon → water and mineral re-absorption 

      • Bacterial fermentation of some fiber (gut microbiome)

        • Absorption of fermentation products

        • Changes pH

  • Rectum and Anus → stores and regulates elimination of feces

    • Fiber holds water, regulates bowel activity, and binds cholesterol and some minerals, carrying them out of the body

  • Excretory Products:

    • Feces → fiber and other undigested food components

      • Bile Products

    • Urine → urea from amino acids

Book Notes (ch. 3): 

• Common heafutres in human cells:

  • Membranes, cytoplasm & organelles

• Cell (Plasma) Membrane

  • Not an organelles but holds together the cellular contents and regulates the flow of substances into and out of the cell

  • Cell to cell communication also cocurs by way of the cell membrane

• Phospholipids are a unique type of liid that has a water soluble head and a fat soluble tail

• Enzymes regulate chemical reactions

• Cytoplasm

  • The combination of fluid material and organelles within the cell 

• Mitochondria

  • Organelles are largely responsible for converting the chemical energy carbohydrates, lipids, proteins, and alcohol from foods and drinks into a form of energy that cells can use

• Nucleus

  • Surronded by double membrane (nuelcear envelope)

  • Nucleus stores and protects th ecells DNA

• DNA is packaged as structures called chromosomes

• A segment of DNA on a chromosome that codes for a specific protein is called a gene

• Endoplasmic Reiculum

  • RER (rough) - covered in ribosomes (protien synthesis location)

  • SER (smooth) - are involved in liid synthesis detoxification of harmful substances and storage of calcium in the cell

• Golgi Complex

  • Packaging site for proteins and lipids produced in the cell

  • Conisstis of sacs within the cytoplasm where proteins and lips are packaged into secretory vesicles for transport within the cell or secretion from the cell

• Lysosomes

  • Digestive system

  • Sacs contain enzymes of the digestion of foreign material

    • Responsible for digesting worn-out or damaged cell components

• Peroxisomes

  • Contain enzymes that detoxify harmful chemicals

  • To counter the damaging effects of hydrogen peroxide within the cell they contain a protective enzyme called catalase (breaks doen hydrogen peroxide into water and oxygen)

• Tissues

• Epithelial tissue is composed of cells that cover surfaces both inside and outside the body

• Connective tissue supports and protects the body, stores fat, and produces blood cells

• Muscle tissue designed for movement

• Nervous tissue which is found in the brain and spinal cord

• “Only the enzymes from the digestive system are made of protein” help?

• Lymphatic system removes foreign substnances from the blood and aids in fat absorbtion VS cardiovascular system that transports nutrients, waste, gases, and hormones through the body

• The exchange of nutrients, oxygen, and waste products between the blood and the cells throughout the body occurs across the cells lining the capillaries

• Plateles and red blood cells are not present in lymph

• Lymph and blood have white blood cells and plasma in common

• Roles of the endocrine system: roduce hormons, maintinas water balance, plays a major role in the regulation of metabolism

• Amylase is produced by the pancrease and salivary glands

• The coordinated muscular contraction that propels food along the gastrointestinal tract is called peristalsis

• Digestive system supports the immune system by transporting fats to the immune system

• Compared to the small intestine the large intestine absorbs fewer nutrients and houses more bacteria

• Stomach makes dietary minerals soluble, activates digestive enzymes, digests proteins

• Imbalance of good and bad microbes in the gut is called gut dysbiosis

• Presence of fat in the small intestine causes the release of a hormonal signal that triggers the gallbladder to release bile

• Small intestine is a highly folded surface covered with villi

• Probiotics: live microorganisms that clonize the large intestine and may provide health benefits

• Prebiotics: forms of dieary fiber that are poorly digested by humand but can serve as food for probiotics and in tirn support gut health

February 12, 2024

Carbohydrates

• Monosaccharides - simple sugar units: glucose, fructose, galactose

• Disaccharides - formed by chemical bonding of 2 monosaccharides 

  • Sucrose: glucose + fructose - also known as simple sugars

  • Lactose: glucose + galactose - milk products

  • Maltose: glucose + glucose - from fermentation & alcohol production

• Simple vs. Complex CHO

  • Monosaccharides: single units

  • Disaccharides: two units

• Complex carbohydrates

  • Polysaccharides: many glucose units

  • Starch (plant CHO storage)

  • Glycogen (animal CHO storage)

  • Fiber (undigestable CHO)

• Formation of polysaccharides

• Fiber: indigestible starch. The human body cannot break the bonds to digest fiber

  • Insoluble or nonfermentable fiber are:

  • Cellulose and hemicellulose

  • Not fermented by colonic bacteria

• Soluble or viscous fiber are:

• gum , pectin & mucilage

• Fruit, vegetable, rice brain & psyllium seed

DIgestion & absorption of CHO

• role : break down starches into monosaccharides, so they can be absorbed

• By the time food reaches the large intestine, most of the starches are digested, only fiber remains

Starch and Sugar Digestion

• Enzymes made by mouth, pancreas, and small intestine participate in the process of digestion

• Digestion starts in the mouth with Salivary amylase:

  • Breaks starch to shorter saccharides

  • Prolonged chewing

  • Food has short duration in mouth

• Stomach

  • Acidic environment stops salivary amylase activity

  • No further starch digestion

• Small intestine

  • Pancreas releases pancreatic amylase

  • Acted on by maltase, sucrase, and lactase on luminal surface of intestinal absorptive cells

  • Monosaccharides are absorbed

• Amylase: starch-digesting

  • Made in salivary glands found in saliva

  • Made by pancreas: secreted into small intestine

• Maltase: acts on maltose

  • Made by absorptive cells of small intestine

  • Digests maltose two glucoses

• sucraseL acts on sucrose

  • Made by absorptive cells of the small intestine

  • Digests lactose to glucose and galactose

  • Lactose intolerance → results from a lactase deficiency (breaks down lactose into glucose and galactose & activity of lactase is highest after birth

  • Lactase deficiency → amount of lactase decline in childhood and adolescence & genetics affects your ability to produce lactase

• CHO absorption

• Glucose and galactose:

• Generally follow active absorption process

• Requires specific carrier and energy inputs

• Fructose: facilitated diffusion & carrier is used, no energy input needed

• Galactose and fructose

• Liver metabolizes into glucose

Transport metabolism & storage of CHO

• Monosaccharides are absorbed from small intestine into capillaries

• Main function of glucose: supply cells of the body with energy/calories

• Certain tissues use only glucose for energy:

  • Brain prefers glucose, but can adapt to using ketones over weeks

  • Red blood cells

• Carbohydrates are protein sparing if the diet supplies enough carbohydrate

• Prevents ketosis–a high concentration of ketone bodies and related breakdown products in bloodstream and tissues

Regulating Blood Glucose:

• After a meal, blood glucose rises

• The body takes action to store it (pancreas release insulin to tell body’s cells to take up glucose)

• Between meals, blood glucose drops

  • Pancreas releases the hormone glucagon (blood glucose rises)

  • You have enough glycogen supply for few hours

• If you eat too much carbs: glycogen stores in the liver and muscles are full (immediate energy needs are met) the, metabolism shifts to use more sugar than fat for energy (liver converts excess glucose to fat)

Diabetes:

• Diabetes: glucose rises after a meal and remains above normal because insulin is either inadequate or ineffective

• High blood glucose can damage many parts of the body : lenses of eye, nerve damage, blood vessel damage & kidney damage

• Typex 1: the pancreas fails to produce insulin 

• Type 2: cells don’t respond adequately to insulin

• HypoglycemiaL blood glucose drops below normal values (weak, dizzy, sweating, tremling)

Health effects of High-Fiber Foods

• Heart disease: diets rich in whole grains and soluble fibers lower risk for heart disease and stroke

  • Lower blood pressure & risk of diabetes

  • Reduce inflammation

  • Improve blood cholesterol

Recommended intake: total carbs

• Total cho: 45-65% of total kcals (FNB)

• 2000 kcal diet: 900-1300 kcals=225-325g CHO

• RDA : 130g

• AI 25g for women

• AI 38g for men

Lipids!

Functions in the body:

• Long term energy stores

• Protects organs from physical shock

• Thermal insulation (temperature extremes)

• Two fatty acids must be supplied by the diet to maintain health

  • Alpha-linolenic acid

  • Linoleic acid

• Other fatty acids and regulatory compounds can be synthesized from the essential fatty acids

• Cholesterol is not an essential nutrient

• Lipase: fat-digesting enzyme produced by salivary glands, stomach, & pancreas

• Long-chain fatty acids (dietary fats) absorbed into lymphatic system which empties into the bloodstream

• In the small intestinal cells, fatty acids are re-formed into triglycerides & packaged as chylomicrons (transport vehicles for dietary lipids

• LDL (lousy) = low-density lipoprotein → bad “cholesterol” when it is high the risk of cardiovascular disease increases

• HDL (helpful) = high-density lipoprotein → good “cholesterol” when it is high the risk of cardiovascular disease decreases

• Lipoprotein: transport vehicle for lipids in the blood

• Trans fat intake increase LDL and inflammation

• Trans Fat consumption increases risk for cardiovascular disease (partial hydrogenation)

• Heart healthy fats: monounsaturated & polyunsaturated

Saturated Fatty Acids: increase blood levels of cholesterol

• Long chain → sources include animal fats (lard) 

• Medium & short chain → butter & coconut oil 

Monounsaturated Fatty Acids: decrease blood levels of cholesterol 

• canola oil

Polyunsaturated Fatty Acids: decrease blood levels of cholesterol 

• Fish oil

Essential Fatty Acids: omega 3 reduces inflammation responses, blood clotting & plasma triglycerides → cold water fish & soybean oil

Omega 6: regulates blood pressure & increases blood clotting → beef & poultry

Trans fatty acids increase blood cholesterol more than saturated fat (margarine)

Recommendations for fat intake:

• Total fat: 20%-35% of kcal from total fat

• Saturated fat (limit intake) → less than 10% of kcal saturated fat

• No limits on dietary cholesterol

• AHA recommended 2 or more servings of fish per week

Dietary patterns that promote cardiovascular health : mediterranean diet & vegetarian diet plan