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Nutrition > Macro #5 & #6: Lipids and Health Implications > Flashcards

Macro #5 & #6: Lipids and Health Implications Flashcards

1
Q

3 Reasons we need lipids

A
  1. Energy
  2. Essential fatty acids for fatty acid synthesis
  3. Absorption of essential fat-soluble vitamins
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2
Q

General recommendations for lipids

A
  1. No RDA
  2. Diets should not have more than 35% fat
  3. Avoid trans fatty acids
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3
Q

Distinguishing feature of fats/lipids

A

Don’t dissolve well in water

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4
Q

3 classifications of dietary fats/lipids

A
  1. Triglycerides
  2. Sterols
  3. Phospholipids
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5
Q

Triglycerides

A

Primary dietary lipid and source of energy

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6
Q

How are triglycerides composed?

A

1 glycerol + 3 fatty acids

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7
Q

Esterification

A

Bonding of fatty acid to glycerol

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8
Q

Where does esterification occur?

A

Primarily in the liver, enterocytes, and adipocytes

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9
Q

Fatty Acid Lengths

A

Short: <6 carbons
Medium: 6-12 carbons
Long: >14

Chain length determines the method of digestion and absorption

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10
Q

Two types of fatty acids

A
  1. Saturated
  2. Unsaturated
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11
Q

Saturated Fatty Acids

A

Carbons are saturated with Hydrogen, no double bonds and solid at room temp

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12
Q

Unsaturated Fatty Acids

A

One or more double bond between C and H. Liquid at room temperature

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13
Q

Monounsaturated fatty acid (MUFA)

A

Type of unsaturated fatty acid where there is only one double bond between carbons

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14
Q

Polyunsaturated fatty acid (PUFA)

A

two or more double bonds between carbons

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15
Q

Alpha-Linolenic acid

A

Omega-3 fatty acid: the double bond is on the third carbon

Anti-inflammatory effect

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16
Q

Linoleic Acid

A

Omega-6 fatty acid: the first double bond is on the sixth carbon

Excess consumption = pro-inflammatory effect

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17
Q

Trans fatty acids

A

Artificial trans fats are created in a process that adds hydrogen to liquid vegetable oils to make them more solid

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18
Q

Where are trans fatty acids seen the most?

A

Used primarily in
1. processed foods
2. to increase shelf-life
3. improve taste and texture
4. Used for frying foods

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19
Q

What are trans fatty acids listed as on food labels

A

(Partially) hydrogenated oil

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20
Q

Why are trans fatty acids bad?

A

They raise LDL cholesterol (bad cholesterol) and lower HDL cholesterol (good cholesterol)

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21
Q

What is the loophole for food companies when putting trans fatty acids on the label

A

If there is <0.5g, the company can put “zero trans fat” on the label but still have to put it on the label

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22
Q

Did the FDA ban trans fat usage in foods?

A

Yes. They banned it in 2015 but postponed the implementation from 2018 to 2020/2021

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23
Q

Sterols

A

Lipids that hold together the phospholipid bilayer.

Includes nuts, peanuts, legumes, soybeans, flour etc

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24
Q

Cholesterol

A

Nonessential nutrient that is part of a Sterol group

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25
Q

Where is cholesterol synthesized?

A

The liver

26
Q

3 Purposes of Sterol in the body

A
  1. Components of all cell membranes
  2. Produces testosterone, estrogen, adrenal hormones, and vitamin D
  3. Produces bile to digest fat
27
Q

Phospholipids

A

2 fatty acids attached to a phosphate group which create a phospholipid bilayer

28
Q

Purposes of phospholipids in the body

A
  1. Create cell membranes
  2. Supply fatty acids for cellular metabolism
  3. Are incorporated into the outer surface of lipoprotiens
29
Q

Lipid Digestion

A
  1. In the mouth via salivary lingual lipase
  2. Put into the small intestine where bile from the gallbladder breaks it down
  3. Pancreatic lipase can now breakdown the new clumps of fat into monoglycerides and fatty acids
30
Q

Lipid Absorption

A
  1. Monomers absorbed into the enterocytes occurs via passive diffusion
  2. Once in the enterocytes, monoglycerides and fatty acids are esterified (put back together) into triglycerides in the ER of the enterocyte
  3. Triglycerides added to cholesterol and delivered to lymphatic system through a type of lipoprotein called a chylomicrons
31
Q

Chylomicrons

A

large triglyceride-rich lipoproteins produced in enterocytes from dietary lipids. Short-lived, metabolized a few hours after a meal

32
Q

Lipoprotien

A

Particles of protein and fats that carry cholesterol through your bloodstream

33
Q

Apolipoprotein

A

Protein that binds triglycerides and cholesterol together to create the chylomicron AND THEN facilitates the MOVEMENT of the chylomicron

34
Q

Where do chylomicrons go?

A

Leave the enterocyte and enter the lymphatic system then drain into the venous system (final step of absorption

35
Q

Difference between chylomicrons and lipoproteins

A

Chylomicrons are lipoproteins that contain the MOST amount of triglycerides possible

36
Q

Overall summary

A
  1. Monomers from breakdown enter epethilial cells due to enterocytes
  2. Monomors are esterified into TG in the endoplasmic recticulum
  3. TG combine with choleterol and form chylomicrons due to the apolipoprotein
  4. Chylomicrons take contents out of the cell and into the lymphatic system
  5. Chylomicrons are drained into the blood from the lymphatic system
37
Q

Chylomicrons in the blood

A

Chylomicrons come in contact with lipoprotein lipase

38
Q

Lipoprotein lipase

A

An enzyme that stimulates lipolysis (breakdown of TG into fatty acids and glycerol so they can enter the cell)

39
Q

What happens to the chylomicron after it deposits triglycerides and cholesterol into blood

A

Chylomicron is sent back to the liver

40
Q

4 types of lipoproteins

A
  1. Chylomicron
  2. Very low-density lipoproteins (VLDL)
  3. Low-density lipoproteins (LDL)
  4. High-density lipoproteins (HDL)
41
Q

Very low-density lipoprotiens (VLDL)

A

Synthesized in the liver. Transports endogenous fats

If you eat too many CHO, they are converted into fatty acids and then triglycerides and packaged as VLDL in the liver

42
Q

Low-density lipoproteins (LDL)

A

Synthesized in the liver and transports cholesterol. High levels of LDL can increase risk of cardiovascular disease. Labeled “bad” cholesterol

43
Q

High-density lipoproteins (HDL)

A

Synthesized in the liver and removes cholesterol. High levels of HDL decreases risk of cardiovascular disease. Labeled “good” cholesterol

44
Q

Heart Disease

A

Leading cause of death

45
Q

cardiovascular disease (CVD)

A

General term for conditions affecting the heart or blood vessels

46
Q

Examples of CVD

A
  • Blood Vessel Disease
  • Congenital heart defects
  • Heart valve diseases
  • Heart infections
47
Q

Health implications of excessive dietary fat intake

A

Coronary artery disease (heart disease)
Obesity
Forms of cancer

48
Q

Atherosclerosis

A

Disease where plaque accumulates in arterial walls. Blocks the flow of blood through the vessel

Heart (coronary arteries)
Brain (carotid arteries)

49
Q

Symptoms of atherosclerosis

A

Chest pain, plaque rupturing leading to a blood clot, blood clots may dislodge, stroke of the heart or brain

50
Q

4 main coronary arteries

A
  1. Right coronary artery
  2. Left coronary artery
  3. Left anterior descending artery
  4. Left circumflex artery
51
Q

What do coronary arteries do?

A

Supply blood and oxygen to the muscles of the heart

52
Q

Symptoms of Coronary Artery Disease

A

shortness of breath
chest pain
fatigue
dizziness

53
Q

How to help your coronary artery disease (CAD)

A
  1. Avoid trans fats
  2. <10% of calories should be from saturated fats
  3. Maintain healthy weight
  4. Avoid smoking
  5. Exercise
54
Q

Dyslipidemia

A

The imbalance of lipids like high LDL cholesterol, low HDL cholesterol, high TG, high total cholesterol

55
Q

How to improve blood lipids?

A

Aerobic exercise
Dietary modification
Medications

56
Q

Dietary Modifications to improve blood lipids (lower LDL, raise HDL, lower TG)

A
  1. Fiber-rich diet
  2. Reduce saturated fat intake
  3. Avoid trans fats
  4. Consume fatty fish/fish oil supplements (omega-3)
  5. Moderate alcohol consumption
57
Q

Foods high in saturated fat

A

Increase LDL but ALSO increases HDL!!

Pork, lamb, cream, butter, cheese, yogurt

58
Q

Foods high in monosaturated FA

A

nuts/seeds, olive oil, avocado, canola oil, peanut oil, sesame oil

59
Q

Foods high in omega-3 polysaturated FA

A

Brussel sprouts, spinach, flaxseeds, salmon, halibut, seabass, oysters

60
Q

Health benefits of MARINE omega-3 PUFA

A
  1. Lower TG
  2. Increase HDL
  3. Prevents clotting
  4. Lowers blood pressure
  5. Anti-inflammatory

Nutrition (8 decks)

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