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Marley

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Sources Of Dietary Fats
-Animal sources: meat, cheese, and dairy
-Plant sources: vegetable oils, nuts, and avocados
-“Hidden”: French fries, pizza, baked goods, pasta, salad dressings
-Benefits: provide texture, flavor and aroma to foods

Lipid types- glycerol, fatty acids: chains of carbon atoms, acids at the end -Phosphate, chains of carbon atoms

Carbon bonding- carbon can form four bonds

Saturated Fats: carbons are saturated by hydrogens
Unsaturated Fats: carbons are not saturated

-The fat on the outside of a steak is solid at room temp. bec. It is high in saturated fatty acids, which pack tightly together
-Vegetable oils are liquid at room temp. bec. They are high in unsat. Fatty acids. The bent chains of these fatty acids prevent tight packing allowing oil to flow

Monounsaturated Fats: one double bond
Polyunsaturated Fats: more than one double bond

Omega-3 : first double bond at 3rd bond from omega end
Omega-6: first double bond at the 6th bond from omega end

Essential fatty acids cannot be made in the body, so they are essential in the diet
Non-essential fatty acids can be made by the body so the are not essential in the diet (omega 6 fatty acids)

Cis fat: hydrogen’s on same side (like sisters)
-In cis fatty acids, the hydrogen’s are on the same side of the double bond and cause a bend in the carbon chain

Trans fat: hydrogen’s are across
-In trans fat acids the hydrogen’s are on opposite sides of the double bond, making the carbon chain straighter similar to the shape of saturated fatty acids

Trans fat: found naturally in dairy products created when unsaturated fatty acids are partially converted to saturated fatty acids by the industrialized process of hydrogenation most dangerous dietary fats , look for hydrogenated oils in ingredient list

Cholesterol: an animal sterol

Non-essential nutrient- made by the liver

In cell membranes of animal cells
-Dietary sources: animal products
-Plant sterols can reduce human cholesterol

Cholesterol Transport In Blood

Lipids are hydrophobic= water fearing (oil and water don’t mix)
Blood is mostly water
Lipids are surrounded by hydrophilic (=water loving) molecules for transport in blood

Chylomicrons

Chylomicrons transport triglycerides, cholesterol, and fat-soluble vitamins from the small intestines to the liver
-Triglycerides in chylomicrons are broken down into glycerol and fatty acids by lipoprotein lipase (in blood vessels) to cross membranes then are reassembled into triglycerides in cells
(chylomicron remnants are returned to the liver)

Very Low Density Lipoproteins (VLDL)
-VLDL particles are made in the liver
-VLDL particles function similar to chylomicrons (transport triglycerides which are broken down by lipoprotein lipase) Remainder of VLDL particles are returned to the liver or made into LDL particles

Low Density Lipoproteins (LDL)

-LDL particles deliver cholesterol to cells
-LDL particles bind to LDL receptors on cells to help cholesterol move from the blood into cells

High Density Lipoproteins (HDL)

-HDL particles transport cholesterol from cells to the liver
-The liver uses cholesterol to make bile

Bile

-Bile is stored in the gall bladder before entering the small intestines
-Bile emulsifies (breaks up larger particles) dietary fat so it is more accessible to lipases (lipid digesting enzymes)
-Dietary Fiber binds cholesterol to keep it from being reabsorbed into the body from the small intestines (so more is excreted from the body)

Decrease your LDL and increase your HDL

-Decrease dietary trans-fat, saturated fat, and cholesterol
-Increase dietary polyunsaturated fats and monounsaturated fats
-Quit smoking
-Exercise

LDL VS. HDL

-LDL particles transport cholesterol from the liver to body cells Works to decrease your blood levels of LDL (“you want your low to be low”)

-HDL particles transport cholesterol from body cells to the liver o they can be excreted Work to increase your blood levels of HDL (“you want your high to be high”)

Lipoproteins are blood transport particles
-We do not eat LDL and HDL
-Dietary lipids (such as cholesterol and triglycerides) are packaged into lipoprotein particles (such as LDL and HDL) for transport in blood

Benefits Of Lipids/Fats
-Provide texture, flavor, aroma to foods
-Phospholipids and cholesterol are in membranes and are starting materials for other molecules
-Help absorb fat-soluble vitamins
-Light weight, long-term storage of energy
-Insulation, cushion, lubricant

Feasting- when excess energy is consumed, it is stored as triglycerides in adipose tissue

Fasting- When no food has been eaten for awhile, triglycerides from adipose tissue are broken down, releasing fatty acids as an energy source

LDL is Lethal

-Blood vessel injury, inflammation and LDL oxidization generates plaques blood vessel walls in atherosclerosis

-Atherosclerosis can narrow blood vessels and limit blood flow to tissues so that fewer nutrients and oxygen molecules are delivered

-Atherosclerosis Plaques can break through the blood vessel walls and stimulate clot formation to completely block blood flow

-In the heart, this causes heart attacks, in the brain this causes strokes

Dietary Recommendations Total Fat: 20%-35% of total calories
30%-40% for ages 1-3 & 25%-35% for ages 3-18

Saturated Fat: Less than 7% of total calories

Cholesterol: Less then 300 mg per day

Trans Fat: Limit

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