Nutrition: Chapter 5: Lipids: PART TWO

Stroke

A condition cause by a lack of oxygen to the brain that could result in paralysis and death

You need to consume a specific amount of essential fatty acids daily

5-10% of the total calories in your diet should come from linoleic acid and alpha linoleic acid. They should make up 0.6-1.2% of your total calories.

Risk factors you can't control

Blood cholesterol rises with age until about 65 Up until menopause, women have a lower blood cholesterol level than men, after menopause, their blood cholesterol catches up and even surpasses men's. 1/8 women between 45-64 has heart disease 1/4 women over 65 have heart disease If your father or brother had signs of heart disease before 55, or your mom and sister had them before 65; your'e at a greater risk Diabetes increases the risk

What is heart disease and what increases your risk

Cardiovascular Disease (CVD) encompasses disorders effected the heart and blood vessels, valves, heart beat irregularities, and infections Heart disease has been the #1 killer of adults in the US since 1918. Causes 1/6 deaths among American

Heart Disease Begins with Buildup in the Arteries

Develops when the walls of the coronary arteries, the large blood vessels that supply oxygen and nutrients to the heart, accumulate a buildup of substances such as fat and cholesterol. As the artery get narrower, blood flow is slowed and less nutrients and oxygen are delivered to the heart. Resulting in chest pain, and of a blood clot blocks the vessel, a heart attack will occur If the artery that leads to the brain is blocked, a stroke will occur Every 34 seconds an adults suffers a heart attack in the US

What are the risk factors for heart disease

Elevated LDL cholesterol

Fat helps you absorb certain compounds and insulates the body

Fat allows you to absorb vitamins A,D,E and K and carotenoids Fat insulates your body and maintains body temperature Fat cushions bones, organs, and nerves

What are fat substitutes and how can they be part of a healthy diet?

Fat substitutes: substances that replace added fat in foods by producing the creamy properties of fat for fewer calories and fewer total fat grams

Coronary Heart Disease

Most common CVD that affects the blood vessels and can lead to heart attacks

How much fat do you need to eat daily?

In the 1930's Americans consumed 34% of calories from fat In the 1960's Americans consumed 42% of calories from fat In 1984 Americans consumed 36% of calories from fat Today Americans consume 35% of calories from fat

Reduced Fat products aren't calorie free

Many reduced fat products have close to the same number of calories as their counterparts Reduced fat may be replaces with carbs which add the calories back

Fat substitutes can be carbohydrates, proteins, or fat based

Not a single substitute will work with all food and cooking properties Many fat substitutes are carbs based on plant polysaccharides such as fiber, starches, gums, and cellulose to retain moisture and provide a fat like texture Protein based substitutes are created from the protein in eggs and milk and can't be used for baking because they break down under high temperatures Fat based substitutes are fats that have been modified either to provide the physical attributes of fat for fewer calories or to interfere with the absorption of fat Mono and diglycerides are used as emulsifiers in products such as baked goods and icing to provide moistness. They have the same calories per gram of fat, but less of them are needed to make the same effect Olestra or Olean contain 6-8 fatty acids connected to sucrose and moves through the digestive system unabsorbed and doesn't provide any calories.

Heart Attack

Permanent damage to the heart muscle that results from a lack of oxygen rich blood

Minimize saturated and trans fats in your diet

Solid fats like butter, chicken fat, coconut oil, and palm oils are major sources of heart unhealthy saturated fats Hydrogenated oils are trans fats and are found in hamburgers, meat, poultry, seafood, pizza, rice, pasta, snacks, sweets, and dairy Consuming saturated fats leads to LDLs Hydrogenation: adding hydrogen to unsaturated fatty acids to make it more saturated and solid at room temperature. Makes synthetic trans fats, which are worse for heart health than saturated fat because they raise the LDL AND lower the HDL in the body Trans fats provide richer texture, resistance to rancidity and longer shelf life FDA mandated in 2006 that foods list the grams of trans fats. FDA proposed a ban on hydrogenated oils

You need to consume a specific percentage of your daily calories from fat

The current AMDR is 20-35% of your daily calories should come from fat A low fat diet that is high in carbs increases the fat in blood and is low in HDL Consuming fat won't increase your weight unless you consume more calories than you need AMDR says if you need 2,000 calories a day, you can consume 44-78g of fat daily For heart health, consume less than 10% of your calories, or 16-22g from saturated fats

Rancidity

The decomposition, or spoiling, of fats through oxidation

Essential Fatty Acid help keep cells healthy

The polyunsaturated fatty acids lionleic acid and alpha linoleic acid are essential, meaning our body can't make them Linoleic acid deficiency: inflammation of the skin Alpha Linoleic acid deficiency: affects brain and nervous system Both acids help maintain healthy skin cells, nerves, and cell membranes Linoleic acid is needed to make 'arachidonic acid' which makes eicosanoids. Eicosanoids are hormone like substances that help with blood pressure, inflammation, and blood clotting Alpha Linoleic acid also converts to eicosapentaenoic acid and docosahexaenoic acid. These acids reduce the risk of heart disease and are in most fish.

What are the best food sources of fats?

Unsaturated fats in veggie oil, soybeans, walnuts, peanut butter, flaxseeds, and wheat Saturated fats come from whole milk, cheese, butter, and ice cream Coconut and palm oils are high in saturated fats Saturated fats should be less than 10% of total calories, most Americans consume 11%

Cholesterol has many important roles

We need cholesterol for our cell membranes. It's also a precursor for vitamin D and bile acids and estrogen and testosterone

The impact of cholesterol in your diet

Your body can make all the cholesterol it needs. We don't need it in our diet. Adult males in the US consume 338mg daily and women consume 229mg You shouldn't consume more than 300mg daily Cholesterol has less impact on blood cholesterol levels than saturated fats