Question

As you complete your reading on the fats in your diet, there are some issues I would like you to address.

First, fats are found in many foods but some are better for you than others.

Secondly, what is a monounsaturated fat and why do you need to know which foods to eat to get this fat into your diet? Think blood chemistry.

Lastly, heart disease is the leading cause of death in this country. Heart disease has maintained its status as the Number One cause of death and while the news points to the decline in numbers, it is still a critical issue.

What are the risk factors? Check the American Heart Association Website and share with each other what you think is the most important means of preventing this problem!! How has it impacted your life?

Please remember to post by Wednesday and then respond to three other people in the class over two different days. Check the rubric by clicking on the three dots in the upper right hand corner of this discussion.

Answer 1

Dietary fats are a type of nutrient in food, along with carbohydrates and proteins. We can get fats from food products like milk, butter, tallow, lard, bacon, and cooking oils. Dietary fat is important for many body processes. They

· provide energy

· Keep our body warm

· Build cells

· Protect our organs

· Help our body to absorb vitamins from foods

· Make hormones that help our body work.

The key is to get a good balance of fats and other nutrients in our diet.

Unsaturated fats

Unsaturated fats are liquid at room temperature. These fats are beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are found in foods such as vegetable oils, nuts, and seeds.

There are two types of unsaturated fats:

1. Monounsaturated fats

2. Polyunsaturated fats

Saturated Fats

Saturated fats are solid at room temperature. A diet rich in saturated fats can drive up your total cholesterol. Saturated fat is found in foods like Red meat, Skin-on chicken and other poultry, Whole-milk dairy products, Butter, Eggs, Palm and coconut oils.

Trans Fats

Trans fatty acids, more commonly called trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst, a process called hydrogenation.

Monounsaturated fats

Monounsaturated fats are a type of unsaturated fat. Monounsaturated fats have only one double bond. Monounsaturated fats are healthy fats found in both plant and animal foods. Monounsaturated fats are found high concentrations in Olive, peanut, and canola oils, Avocados, Nuts such as almonds, hazelnuts, and pecans, Seeds such as pumpkin and sesame seeds. It can also found in some animal products such as meats, fish and dairy foods like yogurt and milk.

Monounsaturated fats are good for our health in many ways. It can help reduce bad cholesterol levels in your blood which can lower the risk of heart disease and stroke. They also provide nutrients to help develop and maintain our body’s cells. For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated. Eat foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturated fats and/or trans fats.

Heart Diseases

Risk factors

The American Heart Association recommends focusing on heart disease prevention early in life. To start, assess your risk factors and work to keep them low. The sooner you identify and manage your risk factors, the better your chances of leading a heart-healthy life.

Major risk factors that can’t be changed

You may be born with certain risk factors that cannot be changed.

Increasing Age

The majority of people who die of coronary heart disease are of older age (65 or above). It can strike people of both sexes in old age. Women’s are at higher risk of dying (within a few weeks).

Male gender

Men have a greater risk of heart attack than women do, and men have attacks earlier in life.

Heredity

Children of parents with heart disease are more likely to develop heart disease themselves.

Major risk factors you can modify, treat or control

Tobacco smoke

Cigarette smoking will increase the risk of coronary heart disease. Exposure to other people’s smoke increases the risk of heart disease even for non-smokers.

High blood cholesterol

High blood cholesterol level increases the risk of coronary heart disease.

Total cholesterol

Total cholesterol score is calculated using the following equation:

HDL + LDL + 20 percent of triglyceride level.

Low-density-lipoprotein (LDL) cholesterol = “bad” cholesterol

A low LDL cholesterol level is considered good for your heart health. Low HDL cholesterol puts you at higher risk for heart disease. Triglycerides are the most common type of fat in the body. Normal triglyceride levels vary by age and sex. A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol is associated with atherosclerosis, which is the build up of fatty deposits inside artery walls that increases the risk for heart attack and stroke.

High blood pressure

High blood pressure increases the heart’s workload, causing the heart muscle to thicken and become stiffer. This stiffening of the heart muscle is not normal and causes the heart to function abnormally. It also increases your risk of stroke, heart attack, kidney failure and congestive heart failure.

Physical inactivity

An inactive lifestyle is a risk factor for coronary heart disease. Regular, moderate to vigorous physical activity helps reduce the risk of cardiovascular disease. Physical activity can help control blood cholesterol, diabetes and obesity. It can also help to lower blood pressure in some people.

Obesity and being overweight

People who have excess body fat are more likely to develop heart disease and stroke.

Diabetes

Diabetes seriously increases your risk of developing cardiovascular disease.Even when glucose levels are under control, diabetes increases the risk of heart disease and stroke. The risks are even greater if blood sugar is not well-controlled.

Other factors that contribute to heart disease risk

Stress

Individual response to stress may be a contributing factor for heart attacks.

Alcohol

Drinking too much alcohol can raise blood pressure, and increase your risk for cardiomyopathy, stroke, cancer and other diseases. It can also contribute to high triglycerides, and produce irregular heartbeats. Additionally, excessive alcohol consumption contributes to obesity, alcoholism, suicide and accidents.

Diet and nutrition

A healthy diet is one of the best weapons you have to fight cardiovascular disease. What you eat (and how much) can affect other controllable risk factors, such as cholesterol, blood pressure, diabetes and being overweight.

Preventing heart attacks

· Stop smoking

· Manage blood pressure level

· Control Cholesterol level

· Reduce Blood Sugar

· Get Active

· Eat healthy foods

· Reduce weight

How has it impacted your life?

The impact of heart disease will vary between individuals, depending on overall health and the extent of the damage. Knowing how heart disease affects your life will give you the chance to change to a healthier lifestyle.

· Maintain a healthy BMI

· Take right diet

· Stop smoking

· Safe activity

· Cardiac rehabilitation

· Avoid isolated areas

· Take an up-to-date list of all your medication