HES 2823 1st Edition Lecture 7 Outline of Last Lecture I Nutrient Density continued II Recommendations for Carbohydrates III Dietary Fiber IV Lipids Outline of Current Lecture I Fat and Cholesterol in Foods A Atherosclerosis B Fat in Diet C Cholesterol in Diet D Different Types of Fats in Diet Current Lecture I Fat and Cholesterol in Foods A Lipids 1 Atherosclerosis a Build up of plaque fatty tissue in artery walls b Heart attack and stroke due to blockage of blood flow to heart or brain c Angina restricted blood to heart d Delayed development of women s heart disease compared to men s development by decades 1 Vietnam War soldiers autopsies i Signs of plaque build up begins before age 19 in men as early as 2 to 3 years of age ii Delayed at least ten years in women e Blood clots block flow in artery fully causing a heart attack or stroke by killing the tissue lacking oxygen f Prevention of this is based on consumed lipids 1 Heart healthy guidelines i Consume 30 of calories from fat ii Consume 10 of calories from saturated fat iii Consume 300 mg day of cholesterol iv Consume 1 calories from trans fat 2 Fat in Diet These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute a Steak Example of uncooked lean and fat and trimmed lessening grams of fat in each serving b Roast Beef Example pork c Sausage and bacon have 4 times more than ham d Chicken and turkey store fat directly beneath skin allowing for more easy removal e Ribs cannot cook or trim fat from ribs 3 Strategies with Meat a Trim the fat before cooking beef pork and lamb b Peel the fat from poultry either before or after cooking c Consume smaller portions d Choose leaner cuts of meat e Limit those meats that are always high fat 4 Cholesterol a Is it essential No but only humans and animals can make it b High cholesterol foods organ meats kidney liver brain sweetbreads thymus caviar breast milk butter cream c Medium cholesterol foods meats cheeses shellfish shrimp included d Low cholesterol foods cottage cheese skim milk all foods of plant origin including peanut butter fruits and vegetables zero amount 5 Saturated Fat in Diet a Different amounts 1 Beef fat tallow is hard and solid 2 Pork fat lard forms softer mounds 3 Chicken fat is basically liquid 4 The more saturated the fat the more solid it is at room temperature b Certain foods with saturated fat from greatest to least 1 Butter beef lamb pork chicken fish 2 In these examples the monounsaturated and polyunsaturated fat amounts increase as the amount of saturated fat decreases 3 Tropical oils not actually oils because of solidarity at room temperature i Coconut oil palm kernel oil cocoa oil palm oil ii Retain the same pattern in the amount of the three types of fat except for polyunsaturated fat just as in the above group of foods iii Vegetable oil and shortening which is partially hydrogenated vegetable oil The vegetable oil is hydrogen saturated causing the liquid to become a solid Hydrogenation means saturation 6 Monounsaturated Fat in Diet a Certain foods with monounsaturated fat from greatest to least 1 Olive oil avocado oil rapeseed canola oil peanut oil b This type of fat lowers risk of heart disease c Low in saturated fat 7 Polyunsaturated Fat in Diet a Certain foods with polyunsaturated fat from greatest to least 1 Safflower wheat germ corn soybean b This type of fat just adds calories but does not necessarily increase the risk of heart disease c Low in saturated and monounsaturated fats