Appendix: Glossary
Alpha-linolenic acid (ALA): An essential fatty acid that, along with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), belongs to a group of fats called omega-3 fatty acids. ALA is found in some plant foods and oils, such as flaxseed, canola, soy, walnuts, and oils extracted from these foods. (See: Omega-3 fatty acids.)
Anthocyanins: A type of flavonoid in plants that acts as a pigment, giving many common fruits and vegetables their color.
Antioxidants: Substances that experts believe may protect cells from damage caused by unstable molecules known as free radicals, which are produced by the body as a normal byproduct of metabolism. Antioxidants include flavonoids, beta-carotene, lycopene, selenium, and vitamins A, C and E.
BMI: Body Mass Index, a calculation that combines weight and height: Weight in pounds ÷ (Height in inches x Height in inches) x 703. A BMI higher than 25 is considered overweight, and higher than 30 is considered obese.
Carbohydrates: Compounds of carbon, hydrogen, and oxygen that form sugars, starches and celluloses, mostly in plants, which provide energy for the body.
Cholesterol: A waxy, fat-like substance found in foods of animal origin and synthesized by the body. Cholesterol is used for many of the body’s processes, including hormone production. If a large amount of cholesterol is in the blood, it can clog arteries.
DASH diet: The Dietary Approaches to Stop Hypertension eating plan, which is high in fruits, vegetables, and grains, and low in meat, saturated fat, sweets, and salt. Study results suggest that you can lower high blood pressure with this eating plan.
Docosahexaenoic acid (DHA): A type of omega-3 fatty acid found in fish and algae that is essential for heart and brain health. (See: Omega-3 fatty acids.)
Eicosapentaenoic acid (EPA): A type of omega-3 fatty acid found in fish that is essential for heart and brain health. (See: Omega-3 fatty acids.)
Fats: Compounds containing fatty acids, which may be monounsaturated, polyunsaturated, or saturated.
Flavonoids: A group of more than 5,000 antioxidant compounds naturally present in vegetables, fruits, and beverages such as tea, red wine, and fruit juices. Research suggests flavonoids may protect against damage to blood vessels, decreasing the risk of cardiovascular disease. In addition, they may have a role in cancer prevention and may help boost the immune system.
Glucose: A sugar used by the body as a source of energy. For example, carbohydrates in foods are broken down into glucose in the digestive system.
High-density lipoprotein (HDL) cholesterol: A type of lipoprotein particle that carries LDL (“bad”) cholesterol from your tissues to the liver for excretion. HDL-C is “good” cholesterol and reduces cholesterol buildup in the arteries. High levels of HDL are desirable, because they are linked with a reduced risk of cardiovascular disease that can lead to heart attack or stroke. (See: Low-density lipoprotein [LDL] cholesterol.)
Insulin resistance: A reduced level of response to insulin that causes more glucose to remain in the bloodstream. Insulin resistance is typical of type 2 diabetes but also may occur in the absence of diabetes. (See: Insulin.)
Insulin: A hormone released by the pancreas that causes cells to take sugar (glucose) from the bloodstream to use and store for energy. Insulin is important in carbohydrate, fat, and protein metabolism.
Lipid: A word used to encompass many different kinds of fat-soluble molecules, including cholesterol, triglycerides, and fatty acids.
Lipoprotein: A specialized, microscopic, spherical particle in the blood composed of protein and lipids. Its role is to move lipids from one part of the body to another.
Low-density lipoprotein (LDL) cholesterol: A type of lipoprotein particle that carries cholesterol from the liver to the tissues, where it can build up and lead to heart disease. LDL-C is often referred to as “bad” cholesterol. (See: High-density lipoprotein [HDL] cholesterol.)
Lycopene: The natural red pigment that gives tomatoes, red bell peppers, watermelon, and other fruits and vegetables their color. Research suggests it is a powerful antioxidant that may aid in preventing heart disease and several types of cancer. Cooked tomato products contain the form of lycopene that is easiest for the body to absorb and utilize.
Mediterranean diet: A dietary pattern similar to that traditionally found in areas around the Mediterranean Sea in countries such as Greece, southern Italy, and Spain. It emphasizes olive oil as the primary source of dietary fat, an abundance of plant foods, including fruits, vegetables, whole grains, beans, nuts, and seeds, and moderate amounts of fish, poultry, dairy foods, and wine. The Mediterranean diet is low in red meat and saturated fats and contains no added sugars or processed foods.
Monounsaturated fat: A type of healthy fat in which only one carbon atom is not bound to hydrogen (this is also called a “double bond”); monounsaturated fats, found in olive, walnut, canola, and other vegetable oils, are generally liquid at room temperature.
Omega-3 fatty acids: Unsaturated fats found in fish, walnuts, flaxseed, and some other plant foods that are associated with disease prevention. Diets rich in omega-3s have been linked with a reduced risk of cardiovascular disease and depression, as well as improved brain function.
Omega-6 fatty acids: A type of unsaturated fat found in many nuts, seeds, and vegetable oils, and in some poultry, seafood, and vegetables. One omega-6 fatty acid, linoleic acid, is essential because the body requires it but cannot make it, and must obtain it from dietary sources.
Phytochemicals (also called phytonutrients): Compounds in plants that provide flavor, aroma, and color, and protect the plant from microbes and environmental damage. When consumed by humans, phytochemicals are believed to promote health and prevent disease. Many phytochemicals are antioxidants.
Polyphenols: A group of naturally occurring plant compounds, including flavonoids and isoflavones, with antioxidant properties that may benefit health.
Polyunsaturated fat: A type of healthy fat in which more than one carbon atom is not bound to hydrogen; polyunsaturated fats found in soybean, corn, sunflower, and other vegetable oils are generally liquid at room temperature.
Protein: An essential component of all living cells. Dietary protein supplies the body with essential amino acids needed for formation, growth, and repair of cells and tissues in muscles, bones, blood, and skin, as well as the production of enzymes and hormones.
Saturated fat: A type of fat in which all carbon atoms are bound to hydrogen, and that can increase unhealthy cholesterol levels and raise the risk of heart disease. Saturated fatty acids are found primarily in animal foods, especially meats and full-fat dairy products. They are generally solid at room temperature, as in butter or lard, and are the chief culprit in unhealthy blood cholesterol levels. Saturated fat is also found in a few vegetable products, such as coconut, palm, and palm kernel oils.
Trans fat: A type of fat that is manufactured by adding hydrogen to liquid oil to solidify it, resulting in the formation of partially hydrogenated oil. Trans fat increases unhealthy LDL cholesterol levels and lowers healthy HDL cholesterol levels.
Whole grains: Grains that contain all the essential parts and naturally occurring nutrients of the entire grain seed—the bran, germ, and endosperm.
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