Q & A: Brain Food to Chew on. by: B. Smith II

What's good to eat that is good for me to eat?

What’s good to eat that is good for me to eat?

Q: Which foods most often contain saturated fat and cholesterol?
A: Foods that most often contain saturated fat and cholesterol are foods that come from animals like meat, organ meat, dairy products, and egg yolks.
Q: What are the effects that saturated fat and dietary cholesterol have on our health?
A: When Saturated fat content in the body is high, LDL cholesterol (bad cholesterol) cannot be removed from the blood which can lead to heart disease and atherosclerosis (which is a type of cardiovascular disease that involves the buildup of fatty material in the artery walls).  All animals produce cholesterol and it is needed, but it is not essential to the diet. Cholesterol is needed synthesis vitamin D, cholic acid, and several hormones.
Q: What is a food high in omega-3 fatty acid and a food high in omega-6 fatty acid.
A: A food high in omega 3 fatty acid is walnuts (1/4 cup) 2.72g and a food high in omega 6 fatty acid is (again) walnuts (1/4 cup) 11.4g.  Another one is sunflower seeds (1/4 cup) 10.5g of Omega 6 fatty acid.

 

Q: What are the effects of each (omega-3 and omega-6 fatty acids) on health?

A: Both of them are used to synthesize regulatory molecules in the body and the biological effect of the molecule synthesized depends on the structure of the fatty acid from which it is made.

 

Q: What kinds of foods are high in trans fats?

A: The kinds of foods that are high in trans fats are: cookies, crackers, breakfast cereals,  potato chips, Hydrogenated, and partially hydrogenated vegetable oils.  Even though the label says zero trans fat, trans fat is still there a lot of the time.  Look in the ingredients.  If it says hydronated or partially hydronated anything anywhere in the ingredients, then trans fat is present in the food.  The higher up on the list of ingredients it is, the larger the amount of trans fat.

 

Q: How do trans fatty acids affect our health?

A: Trans fatty acids raise blood cholesterol levels and greatly increase the risk of heart disease.

 

Q: What are two (2) oils that are highest in monounsaturated fat?

A: Two oils that are highest in monounsaturated fat are olive oil and canola oil.

 

Q: How does substituting monounsaturated fat for saturated fat affect our health?

A: Substituting monounsaturated fat for saturated fat reduces unhealthy LDL cholesterol without decreasing healthy HDL cholesterol and makes LDL less susceptible to oxidation.

 

Q: What is LDL and what is one factor that influences it. (What causes it to increase or decrease?)

A: LDL: Low-Density Lipoproteins. Lipoproteins that transport cholesterol to cells. Elevated LDL cholesterol increases the risk of cardiovascular disease. Eating foods high in trans fat will raise the LDL cholesterol. Reducing trans fat in the daily diet can and will lower LDL cholesterol.

 

Q: What is HDL and what is one factor that influences it. (What causes it to increase or decrease?)

A: HDL: High-Density Lipoproteins. Lipoproteins that pick up cholesterol from cells and transport it to the liver so that it can be eliminated from the body. A high level of HDL decreases the risk of cardiovascular disease. HDLs can be raised by exercising regularly.