Macro partitioning
Replacing saturated fats with monounsaturated fats from local regional sources (canola oil, pecans, avocado, moringa oil) significantly improves lipid profiles (reduces LDL/total cholesterol) and cardiovascular risk factors.
To improve your cholesterol without changing your culture, swap your current cooking fat for local monounsaturated options. In North America, use canola oil and eat pecans (approx. 42g/day). In Latin America, use avocado as your primary fat source. In Africa, consider moringa oil. These swaps have been shown in meta-analyses to lower LDL cholesterol effectively.
Mounting evidence supports the hypocholesterolaemic effect of canola oil. Indeed, two meta-analyses of randomized controlled trials have shown that replacing SFA or sunflower oils with canola oil significantly reduces total and LDL-cholesterol concentrations... Human studies with pecans supplementation have addressed mainly to lipid profile... Avocados are rich in monounsaturated fatty acids... which can contribute to reduction of CVD risk... several meta-analyses have reported a moderate to large effect on LDL cholesterol
Why this rating
Based on multiple meta-analyses of RCTs cited for canola, pecans, and avocado.
Source
“Planeterranea”: An attempt to broaden the beneficial effects of the Mediterranean diet worldwide
Claudia Vetrani et al. · Frontiers in Nutrition · 2022
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