Question

Identify food sources of "good" and "bad" cholesterol and discuss two important dietary ways to create a better balance of both in your diet and body Identify dietary sources of complete and incomplete proteins and discuss two ways to get a health intake of protein from both animal and plant-based sources in your diet. .ome hoor 2.
Nutrition class

Answer 1

1.LDL or bad cholesterol in the blood are low-density lipoproteins are associated with heart disease and transport of cholesterol to cells, they are made by the body (tissues to tissues)

HDL or good cholesterol is high-density lipoproteins that pick up cholesterol from cells and transport it to the liver to be eliminated thus improve heart health.

$\rightarrow$ Food sources of bad cholesterol :

*Coconut oil has the highest amount of saturated fat and it increases the LDL's and is found in fatty red meats.

*Dairy products, baked foods

*Fast foods and deep fried foods

*Processed foods

*Stick margarine, Crackers

*French fries

$\rightarrow$ Olive oil, canola oil, and peanut oil decreases the LDL's

$\rightarrow$ Instead of adding saturated ones use healthier ones such as lean meat, fatty fish nuts etc.

# Healthy lifestyle practices and promote a healthy eating pattern reduces the LDL' levels in our body such as :

*Adopt food items rich in soluble fiber:

Adopting food items rich in soluble fiber helps to prevent the absorption of cholesterol from the digestive tract. The food items that may include:

$\rightarrow$ Fruits (Apple, banana, oranges, and prune)

$\rightarrow$ Whole grain cereals

$\rightarrow$ Legumes (Kidney beans, chickpeas etc)

*Instead of meat choose fatty fish that are high in omega -3 fatty acids

By taking foods that rich in omega -3 fatty acids may raise the HDL level instead of lowering the LDL.

It may protect the heart from forming blood clots and inflammation and reduce the risk of heart attack.

The fish that are the good source of omega -3 fatty acids are salmon, tuna, mackerel etc

2. Proteins are the building blocks of our body. It consists of chains of amino acids.

These are the building blocks thus the adequate amount of these amino acids are needed.

Plant foods are considered as incomplete proteins because they are low or lacking in one or more of amino acids we that needs to build cells.

Incomplete proteins found in plant foods can be mixed or combined small amounts of animal foods to make it as a complete protein

Sources:

Animal sources such as fish, dairy products, and meat and eggs provide complete proteins

Plant-based foods may lack some of the amino acids, so they are incomplete proteins

Sources:

Beans, Nuts, whole grains, lentils, peas and a lesser amount from vegetables (more in mushroom and soy/tofu) and fruits.

$\rightarrow$ Protein is an important part of our diet for body development.

*Choose fish, poultry, beans, and nuts

*Limit red meat and cheese, avoid cold cuts, bacon, and other processed meats.

# Healthy intake of protein from plant sources as possible

To get adequate protein demand from the plant-based source one has to choose legumes, nuts, whole grains, and seeds.

Some vegetables and fruits contain some level of protein, but maybe a smaller amount while comparing with the former plant-based source such as corn, broccoli, asparagus, mushroom,brussels sprouts etc.

#Upgrade the intake of protein from animal sources to meet the complete protein demand

Include animal-based food sources in the diet such as such as poultry, dairy products meat only on a limited basis.

Better to avoid processed meat items such as bacon, hot dogs and cold cuts.