Which type of lipids are considered to part of a healthy diet quizlet?

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Foods derived from both plants and animals contain sterols, but only those from animals contain significant amounts of cholesterol—meats, eggs, seafood, poultry, and dairy products. Some people, confused about the distinction between dietary cholesterol and blood cholesterol, have asked which foods contain the "good" cholesterol. "Good" cholesterol is not a type of cholesterol found in foods, but it refers to the way the body transports cholesterol in the blood, as explained in a later section of this chapter.
Sterols other than cholesterol are naturally found in plants. Being structurally similar to cholesterol, plant sterols interfere with cholesterol absorption. By limiting cholesterol absorption, a diet rich in plant sterols lowers blood cholesterol levels. Food manufacturers have fortified foods such as margarine with plant sterols, creating a functional food that helps reduce blood cholesterol.

Despite common misconceptions, cholesterol is not a villain lurking in some evil foods—it is a compound the body makes and uses. The chemical structure is the same, but cholesterol that is made in the body is referred to as endogenous (en-DODGE-eh-nus), whereas cholesterol from outside the body (from foods) is referred to as exogenous (eks-ODGE-eh-nus). Right now, as you read, your liver is manufacturing cholesterol from fragments of carbohydrate, protein, and fat. In fact, the liver makes about 800 to 1500 milligrams of cholesterol per day, thus contributing much more to the body's total than does the diet. For perspective, the Daily Value on food labels for cholesterol is 300 milligrams per day.
Cholesterol's harmful effects in the body occur when it accumulates in the artery walls and contributes to the formation of plaque (PLACK). These plaque deposits lead to atherosclerosis (ATH-er-oh-scler-OH-sis), a disease that causes heart attacks and strokes. Chapter 18 provides many more details.

Adipose tissue is more than just a storage depot for fat. Adipose tissue actively secretes several hormones known as adipokines—proteins that help regulate energy balance and influence several body functions. When body fat is markedly reduced or excessive, the type and quantity of adipokine secretions change, with consequences for the body's health. Researchers are currently exploring how adipokines influence the links between obesity and chronic diseases such as type 2 diabetes, hypertension, and heart disease. Obesity, for example, increases the release of the adipokine resistin that promotes inflammation and insulin resistance—factors associated with heart disease and diabetes. Similarly, obesity decreases the release of the adipokine adiponectin that protects against inflammation, diabetes, and heart disease.
Fat serves other roles in the body as well. Because fat is a poor conductor of heat, the layer of fat beneath the skin insulates the body from temperature extremes. Fat pads also serve as natural shock absorbers, providing a cushion for the bones and vital organs. Fat provides the structural material for cell membranes and participates in cell signaling pathways.

The human body needs fatty acids, and it can make all but two of them—linoleic acid (the 18-carbon omega-6 fatty acid) and linolenic acid (the 18-carbon omega-3 fatty acid). These two fatty acids must be supplied by the diet and are therefore essential fatty acids. The cells do not possess the enzymes to make any of the omega-6 or omega-3 fatty acids from scratch, nor can they convert an omega-6 fatty acid to an omega-3 fatty acid or vice versa. Cells can, however, use the 18-carbon member of an omega family from the diet to make the longer fatty acids of that family by forming double bonds (desaturation) and lengthening the chain two carbons at a time (elongation). This is a slow process because the omega-3 and omega-6 families compete for the same enzymes. Too much of a fatty acid from one family can create a deficiency of the other family's longer fatty acids, which becomes critical only when the diet fails to deliver adequate supplies. Therefore, the most effective way to maintain body supplies of all the omega-6 and omega-3 fatty acids is to obtain them directly from foods—most notably, from vegetable oils, seeds, nuts, fish, and other seafoods.

The body uses the 20-carbon omega-3 and omega-6 fatty acids to make substances known as eicosanoids (eye-COSS-uh-noyds). Eicosanoids are a diverse group of more than 100 compounds. Sometimes described as "hormonelike," eicosanoids differ from hormones in important ways. For one, hormones are secreted in one location and travel to affect cells all over the body, whereas eicosanoids appear to affect only the cells in which they are made or nearby cells in the same localized area. For another, hormones elicit the same response from all their target cells, whereas eicosanoids may have different effects on different cells.
The actions of various eicosanoids sometimes oppose one another. For example, one causes muscles to relax and blood vessels to dilate, whereas another causes muscles to contract and blood vessels to constrict. Certain eicosanoids participate in the immune response to injury and infection, producing fever, inflammation, and pain. One of the ways aspirin relieves these symptoms is by slowing the synthesis of these eicosanoids.

eicosanoids: derivatives of 20-carbon fatty acids; biologically active compounds that help regulate blood pressure, blood clotting, and other body functions. They include prostaglandins, thromboxanes, and leukotrienes.
- Eicosanoids that derive from omega-3 fatty acids differ from those that derive from omega-6 fatty acids, with the omega-3 family providing greater health benefits. In general, the omega-6 fatty acids have a pro-inflammatory effect and the omega-3 fatty acids have an anti-inflammatory effect—and atherosclerosis is an inflammatory disease. The omega-3 eicosanoids help lower blood pressure, prevent blood clot formation, protect against irregular heartbeats, and reduce inflammation, whereas the omega-6 eicosanoids tend to promote clot formation, inflammation, and blood vessel constriction.

In the body, triglycerides provide energy, insulate against temperature extremes, protect against shock, provide structural material for cell membranes, and participate in cell signaling pathways. Linoleic acid (18 carbons, omega-6) and linolenic acid (18 carbons, omega-3) are essential fatty acids. They serve as structural parts of cell membranes and as precursors to the longer fatty acids that can make eicosanoids—powerful compounds that participate in blood pressure regulation, blood clot formation, and the immune response to injury and infection. Because essential fatty acids are common in the diet and stored in the body, deficiencies are unlikely. The body can easily store unlimited amounts of fat if given excesses, and this body fat is used for energy when needed.

Some fats in the diet are essential for good health, but others can be harmful. For this reason, recommendations focus both on the quantity and the quality of the fat in the diet. The current American diet delivers excessive amounts of solid fats, representing an average of almost one-fifth of the day's total kcalories. Major sources of solid fats in the American diet include desserts, pizza, cheese, and processed and fatty meats (sausages, hot dogs, bacon, ribs). Because foods made with solid fats provide abundant energy, but few if any essential nutrients, they contribute to weight gain and make it difficult to meet nutrient needs. Solid fats also provide abundant saturated fat and trans fat. Even without overweight or obesity, high intakes of solid fats increase the risk of some chronic diseases. One strategy to control saturated fat, trans fat, and kcalories is to limit solid fats in the diet.

Heart Disease
As mentioned earlier, elevated LDL cholesterol is a major risk factor for cardiovascular disease (CVD). As LDL cholesterol accumulates in the arteries, blood flow becomes restricted and blood pressure rises. The consequences are deadly; in fact, heart disease is the nation's number-one killer of adults. LDL cholesterol is often used to predict the likelihood of a person's suffering a heart attack or stroke; the higher the LDL, the earlier and more likely the tragedy. Much of the effort to prevent and treat heart disease focuses on lowering LDL cholesterol.
Saturated fats are most often implicated in raising LDL cholesterol. In general, the more saturated fat in the diet, the more LDL cholesterol in the blood. Not all saturated fats have the same cholesterol-raising effect, however. Most notable among the saturated fatty acids that raise blood cholesterol are lauric, myristic, and palmitic acids (12, 14, and 16 carbons, respectively). In contrast, stearic acid (18 carbons) seems to have little or no effect on blood cholesterol. Making such distinctions may be impractical in diet planning, however, because these saturated fatty acids typically appear together in the same foods. In addition to raising blood cholesterol, saturated fatty acids contribute to heart disease by promoting blood clotting. Fats from animal sources (meats, milk, and milk products) are the main sources of saturated fats in most people's diets. Selecting lean cuts of meat, skinless poultry, and fat-free milk products helps lower saturated fat intake and the risk of heart disease.

Protein Foods
The fats in seafood, nuts, and seeds are considered oils, whereas the fats in meat and poultry are considered solid fats. Because these meats provide high-quality protein and valuable vitamins and minerals, however, they can be included in a healthy diet if a person makes lean choices (see Table 5-6), prepares them using the suggestions outlined in How To 5-1, and eats small portions. When preparing meat, fish, or poultry, consider grilling, baking, or broiling, but not frying. Fried fish does not benefit heart disease; fried fish from fast-food restaurants and frozen fried fish products are often low in omega-3 fatty acids and high in trans- and saturated fatty acids.

The American Heart Association recommends eating at least two servings of fish a week, with an emphasis on fatty fish (salmon, herring, and mackerel, for example). Fish provides many minerals (except iron) and vitamins. Because fish is leaner than most other animal-protein sources it can help with weight-loss efforts. The combination of losing weight and eating fish improves blood lipids even more effectively than can be explained by either the weight loss or the omega-3 fats of the fish. Chapter 19 discusses the adverse consequences of mercury, an environmental contaminant common in some fish; in general, mercury is relatively high in tilefish (also called golden snapper or golden bass), swordfish, king mackerel, and shark and relatively low in cod, haddock, pollock, salmon, sole, tilapia, and most shellfish. Most healthy people who eat two servings of fish a week can maximize the health benefits while incurring minimal risks. Nonfish sources of omega-3 fatty acids such as flaxseed may have less benefit.

Vegetables, Fruits, and Grains
Most vegetables and fruits naturally contain little or no fat. Although avocados and olives are exceptions, most of their fat is unsaturated, which is not harmful to heart health; in fact, avocados can significantly improve blood lipids as can olives and their oils. Most grains contain only small amounts of fat. Consumers need to read food labels carefully, though, because many refined grain products such as fried taco shells, croissants, and biscuits are high in saturated fat, and pastries, crackers, and cookies may contain trans fats. Similarly, many people add butter, margarine, or cheese sauce to grains and vegetables, which raises the saturated- and trans-fat contents. Because fruits are often eaten without added fat, a diet that includes several servings of fruit daily can help a person meet the dietary recommendations for fat.
A diet rich in vegetables, fruits, whole grains, and legumes also offers abundant vitamin C, folate, vitamin A, vitamin E, and dietary fiber—all important in supporting health. Consequently, such a diet protects against disease by reducing saturated fat as well as by increasing nutrients. It also provides valuable phytochemicals, which help defend against heart disease.

Solid Fats and Oils
Solid fats include the fats in meat and poultry (as in poultry skin, luncheon meats, and sausage); the fats in whole milk, cheeses, and butter; shortening (as in fried foods and baked goods); and hard margarines. Because solid fats deliver an abundance of saturated fatty acids, they are considered discretionary kcalories. The fats of fish, nuts, and vegetable oils are not counted as discretionary kcalories because they provide valuable omega-3 fatty acids, essential fatty acids, and vitamin E. When discretionary kcalories are available, they may be used to add fats in cooking or at the table or to select higher fat items from the food groups.
Some solid fats, such as butter and the fat trimmed from meat, are easy to see. Others—such as the fat that "marbles" a steak or is hidden in foods such as cheese—are less apparent and can be present in foods in surprisingly high amounts. Any fried food contains abundant solid fats—potato chips, french fries, fried wontons, and fried fish. Many baked goods, too, are high in solid fats—pie crusts, pastries, crackers, biscuits, cornbread, doughnuts, sweet rolls, cookies, and cakes.

Tree nuts and peanuts are traditionally excluded from low-fat diets. Nuts provide up to 80 percent of their kcalories from fat, and a quarter cup (about an ounce) of mixed nuts provides more than 200 kcalories. Frequent nut consumption, however, correlates with lower risk of mortality and chronic diseases, such as diabetes and heart disease. Benefits are seen for a variety of nuts commonly eaten in the United States: almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, and even peanuts. On average, these nuts contain mostly monounsaturated fat (59 percent), some polyunsaturated fat (27 percent), and little saturated fat (14 percent). Nuts also provide valuable fiber, vegetable protein, vitamin E, minerals, and phytochemicals.

Interest in the health benefits of the long-chain omega-3 polyunsaturated fatty acids began almost 50 years ago, when researchers reported that the native peoples of Alaska, northern Canada, and Greenland—who eat a traditional diet rich in omega-3 fatty acids, notably EPA (eicosapentaenoic acid) and DHA (docosaheaenoic acid)—had a remarkably low rate of heart disease even though their diets were high in fat. More recently, a review of this early study revealed that the prevalence of heart disease among these people was not carefully investigated, and therefore the original premise was faulty. The traditional dietary pattern associated with these native people may raise blood cholesterol slightly, but it is not associated with heart disease risk. Decades of research has confirmed that omega-3 fatty acids help protect against heart disease by reducing blood triglycerides, blood pressure, resting heart rate, and inflammation; stabilizing plaque; and serving as precursors to eicosanoids. For people with hypertension or atherosclerosis, these actions can be lifesaving.

the FDA advises pregnant and lactating women, women of childbearing age who may become pregnant, and young children to include fish in their diets, but to avoid tilefish (also called golden snapper or golden bass), swordfish, king mackeral, marlin, and shark. They are also advised to limit average weekly consumption of a variety of ocean fish and shellfish to 12 ounces (cooked or canned) and white (albacore) tuna to 6 ounces (cooked or canned). Commonly eaten seafood relatively low in mercury include shrimp, catfish, pollock, salmon, and canned light tuna.

The major sources of saturated fats in the US diet are fatty meats, whole milk, tropical oils, and products made from any of these foods. To limit saturated fat intake, consumers must choose carefully among these high-fat foods. More than a third of the fat in most meats is saturated. Similarly, more than half of the fat is saturated in whole milk and other high-fat milk products, such as cheese, butter, cream, half-and-half, cream cheese, sour cream, and ice cream. The tropical oils of palm, palm kernel, and coconut, which are rarely used by consumers in the kitchen, are used heavily by food manufacturers, and are commonly found in many commercially prepared foods.

solid shortening and margarine are made from vegetable oil that has been hardened through hydrogenation. This process both saturates some of the unsaturated fatty acids and introduces trans-fatty acids. Many convenience foods contain trans fats, including:
Fried foods such as french fries, chicken, and other commercially fried foods
Commercial baked goods such as cakes, pie crusts, frozen pizzas, biscuits, muffins, cookies, doughnuts, pastries, breads, and crackers
Snack foods such as chips
Imitation cheeses

- fresh, whole foods. crusty breads, whole grains, potatoes, and pastas; a variety of vegetables (including wild greens) and legumes; feta and mozzarella cheeses and yogurt; nuts; and fruits (especially grapes and figs). They eat some fish, other seafood, poultry, a few eggs, and little meat. Along with olives and olive oil, their principal sources of fat are nuts and fish; they rarely use butter or encounter hydrogenated fats. They commonly use herbs and spices instead of salt. Consequently, traditional Mediterranean diets are low in saturated fat and very low in trans fat.

Clearly, different fatty acids have different actions in the body and risks of chronic diseases. When judging foods by their fatty acids, keep in mind that the fat in foods is a mixture of both unsaturated and saturated fatty acids. Even predominantly monounsaturated olive oil delivers some saturated fat. Consequently, even when a person chooses foods with mostly unsaturated fats, saturated fat can still add up if total fat is too high.
Focusing all efforts on simply lowering saturated fat in the diet may be narrow advice for heart health. Including vegetables, fruits, whole grains, and legumes as part of a balanced daily diet is a good idea, as is replacing saturated fats such as butter, shortening, and meat fat with unsaturated fats such as olive oil and the oils from nuts and fish. These foods provide beneficial fatty acids, fiber, vitamins, minerals, and phytochemicals as well as little (or no) salt, saturated fat, and trans fat—all valuable in protecting the body's health. In addition, take care to select portion sizes that will best meet energy needs. And enjoy some physical activity daily. Remember that even a healthy eating pattern can be detrimental if foods are eaten in excess.

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