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30 Cards in this Set
- Front
- Back
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Recommeded amount of fat in diets |
30-40% (vegetarians often get only 10%) |
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What is Butyric acid and what is it play a role in |
Found in butter Saturated fat -crucial supportive role in health of intestinal endothelial cells |
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What percentage is myelin sheath of fat |
80% |
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Yin principle with fat |
thin dry nervous = eat fat overweight fatigued depressed = limit fat |
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what causes arteriosclerosis |
chronically elevated cholesterol levels -hardening and thinking of arteries high blood pressure excessive clotting risks |
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How can lower cholesterol from the diet? |
Fibre rich foods -fruits & Veg- colourful meals (vitamins, antioxidantes, soluble fibers) -Whole Grains- removing bile from body (fiber, niacin, Vit E) -Legumes- controls fat metabolism (soluble fiber, lecithin, choline) |
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How can healthy fats lower cholesterol? |
cold water fish-protein & omega 3 nuts & seeds - fiber, mono oils, omega 3 Olive oil - oleuroprein & flavonoids increase HDL |
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Dietary Intervnetions for Dyslipidemia PRIMARY PREVENTION |
no hx of CVD -decrease intake cholesterol <300mg/day -restrict fat intake of 30% of cals -<mono & polyunsatu <vegfruit & Veg -<cold water fish & plants <fiber **soluble >sugar 8% >alcohol 5% |
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Dietary interventions for Dsylipidemia SECONDARY PREVENTION |
high risk of prior CVD ->cholesterol intake 200mg.day ->fat 20% of calories >7% saturated fats NO trans fats |
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Why can too much PUFA's be a problem? |
they are prone to oxidation (especially during cooking) producing toxic aldehyde that promote CVD **MUFAs may be safer then PUFA(fewer reactive bonds) |
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What should increase with an increase with unsaturated fats increase? |
antioxidant intakes |
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What is the best type of fat for cooking? |
coconut oil or saturated fats **use PUSA for cold cooking |
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High Heat examples of oils |
coconut avocado palm Ghee Butter |
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Med Heat examples of oils |
olive seseame hazelnut pistachio |
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Low heat/Baking examples of oil |
pumpkin sunflower canola |
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No Heat examples of fats |
fish oil flaxseed hempseed |
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What is lipid Peroxidation |
"chemically damaged free radical fats" fatty acid susceptibility of oxidation of their double bonds producing free radicals or oxidative products <double bonds = <oxidation < more unstable -light, temp, oxygen, cofactors effect his Tend to Propagate once started (waterfall effect) *cause aging & cancer |
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What is lipid peroxide correlated to? |
CVD -atherosclerosis -cardiac/cerebral ischemia -Cancer -allergies Heavy Metal toxicities |
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What aids in protection from lipid peroxide |
Vit E, C, CoQ all help reduce lipid peroxides |
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What does Rancidity refer to? |
fat exposed to oxygen and become "off" keep away from light, heat and air ex. nuts, seeds, whole grains, oils, fish |
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What are Trans-Fats |
unseat that contain at least 1 non-conjugated double bond into TRANS form "straighter" confirmation body thinks its cis but stacks like saturated destroying function of a true cis -change viscosity of membranes/recognitions of membrane functions |
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HOw do TFAs occur |
mostly industrial hydrogenation of veg oils refining and frying oils too |
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Why do they make TFA |
increase shelf life make oils look like butter to increase convenience |
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How do you hydrogenate a fat |
hydrogen bubble through oil in presence of nickel catalyst |
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Health risks of TFA |
<Coronary artery disease <cancer <type 2 diabetes <allergy <LDL & VLDL <ovulatory infertility /fetal development |
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What are a few fat subsitutes |
Olestra- >fat absorption (got banned in Canada) Simplesse- (milk whey whipped & Heated) -roll over tongue like fat |
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Why are essential fats impotatnt |
brain and CNS need for optimum functioning -optiumum development of brain and neural systems -affect mental health decrease inflammation & degeneration |
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When EPA's are needed
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inflammatory diesase auto-immune diseases joint/skin/asthma/mental health |
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When DHAs are needed |
precursor formation is low cognition pregnancy etc |
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When GLAs are needed |
hormonal balancing immune system function skin healthy cancer |
