Ch. 5 - Fats

What does the fatty acid chain allow for?

A store of energy

What does the lipoprotein LDL do?

Arises from VLDL and carries mostly cholesterol to cells

What does the lipoprotein HDL do?

Arises mostly from the liver and intestine and carries cholesterol from cells to other lipoproteins and to the liver for excretion

What foods have naturally occurring trans fatty acids?

Beef, milk and butter

What does the lipoprotein chylomicron do?

Carries absorbed lipids from the small intestine to body cells

What does the lipoprotein VLDL do?

Carries to body cells mostly triglycerides taken up from the bloodstream by the liver as well as any fat made by the liver

What are good sources of monounsaturated fat?

- Avocados - Almonds, cashews and peanuts - Cooking oils made from plants or seeds like canola, olive, peanut, soybean, rice bran, sesame and sunflower oils

What are fats/oils in the diet linked to?

- Brain development and IQ of babies - Body fat - Cardiovascular disease - Brain health - depression - inflammation

What are the functions of triglycerides?

- Can be broken down to yield 9 kcal/gram - Primary storage form of fat in the adipose tissue

What are good sources of polyunsaturated fat (both omega-3 and omega-6)?

- Fish - Tahini (sesame seed spread) - Linseed (flaxseed) and chia seeds - Soybean, sunflower, safflower, and canola oil, and margarine spreads made from these oils - Pine nuts, walnuts and brazil nuts

What are the functions of cholesterol?

- Forms part of the active vitamin D hormone - Your body's cells make about 875 mg of this lipid per day

What are the functions of phospholipids?

- Important component of all cell membranes cue to its hydrophobic tail - Acts as an emulsifier in fat digestion and absorption

A student consumes 100 grams of fat and 2231 total kcal. What is their percent of kcal from fat?

1. 100 grams of fat x 9 kcal/g = 900 kcal from fat 2. (900 kcal from fat / 2231 total kcal) x 100 = 40% of kcal from fat

Butter and coconut oil are high in ______ fat.

saturated

The primary role of HDL in the body is to transport lipids...

to the liver for metabolism.

Define oils

Lipids that are *liquid* at room temperature

Define fats

Lipids that are *solid* at room temperature

Which lipid is the primary source of dietary fat in our diets?

Triglycerides

What are the components of an anti-atherosclerotic lifestyle (recommended for people who are at elevated risk for developing cardiovascular disease)?

1. Dietary pattern high in fruits and vegetables 2. Dietary pattern low in saturated and trans fat 3. Smoking cessation 4. Including 30 minutes per day of physical activity

What are the three types of alpha-linolenic (omega-3) acid?

1. Eicosapentaenoic acid (EPA) 2. Ocosahexaenoic acid (DHA) 3. Alpha-Linolenic acid (ALA)

How do you calculate the percent of calories from fat?

1. Multiply grams of fat by 9 kcal/g from fat 2. divide kcal from fat by your total kcal and multiply 100 to find the percent of kcal from fat

According to the Dietary Guidelines, Americans should consume less than ______ of calories from saturated fat.

10%

What is the Acceptable Macronutrient Distribution Range (AMDR) for fat for adults?

20-35% of total kcal

the American Heart Association recommends limiting saturated fat intake to ________ of total calories.

5 to 6%

What is the health consequence of excessive polyunsaturated fatty acid consumption?

Depressed immune function

What food is a leading source of cholesterol in the typical American diet?

Eggs

True or False: Coconut oil should be promoted as a weight-loss aid.

False

True or False: Lipids are soluble in water

False - Lipids are not soluble in water

What are the two categories of fatty acids?

Fats and oils

Which food is the best source of EPA and DHA?

Fatty fish

What is the health consequence of excessive omega-3 fatty acid consumption?

Hemorrhagic stroke

What is the health consequence of excessive saturated fatty acid consumption?

Increased risk of cardiovascular disease

What are some examples of fats?

Lard, butter, coconut, tallow, body fat

What are some examples of oils?

Plant oils, fish oils

What are the health effects of omega-3 polyunsaturated fatty acids?

Reduced inflammatory responses, blood clotting, and triglyceride levels

What are the health effects of omega-6 polyunsaturated fatty acids?

Regulated blood pressure and increase blood clotting.

Why are EPA and DHA important fatty acids?

They are important for cancer prevention, brain health, cardiovascular disease prevention, and immune function.

What is the health consequence of essential fatty acid deficiency?

Restricted growth and impaired wound healing

What fish species are lower in mercury but still provide omega-3 fatty acids?

Salmon, sardines herring, and albacore or yellow-fish tuna.

Dietary consumption of which fat the greatest impact on blood lipids?

Saturated fat

Dietary consumption of which of the following has the greatest impact on blood lipids?

Saturated fat

What are most of the fatty acids in coconut oil?

Saturated fatty acids

What role does the liver take during fat digestion and absorption?

Secretes bile to emulsify fats

What role does the pancreas take during fat digestion and absorption?

Secrets pancreatic lipase and other enzymes for fat digestion

What fish species are highest in mercury?

Shark, swordfish, king mackerel, tilefish, marlin, orange roughy, and bigeye, or ahi, tuna.

What role does the small intestine take during fat digestion and absorption?

Site of most fat digestion and absorption

What role does the stomach take during fat digestion and absorption?

Small amount of fat digestion by gastric lipase

What role does the mouth take during fat digestion and absorption?

Small amount of fat digestion by salivary lipase

The Dietary Guidelines encourage Americans to include 2 servings of seafood per week, mainly to decrease the risk of

heart attacks.

High dietary intakes of saturated fatty acids tend to _____ blood levels of LDL cholesterol.

increase

Unlike other saturated fatty acids, the specific types of saturated fatty acids in coconut oil may ______ blood levels of HDL cholesterol.

increase

Olive oil and peanuts are high in ______ fat.

monounsaturated

Fats are attached to a _______ group

phosphate

Corn and sunflower oil are high in ______ fat.

polyunsaturated