Macro partitioning
Replacing saturated fatty acids (SFA) with polyunsaturated (PUFA) or monounsaturated fatty acids (MUFA) reduces serum HDL-C, whereas replacing carbohydrates with these fatty acids increases HDL-C.
If you want to raise your HDL-C through diet, replacing carbohydrates (especially refined carbs) with unsaturated fats (like olive oil or nuts) is more effective than replacing saturated fats (like butter) with those same unsaturated fats. However, remember that HDL-C is just a number; the functional quality of your HDL particles is what ultimately matters for heart health.
Meta-analyses of intervention studies have provided strong evidence to show that the iso-energetic replacement of SFA with PUFA, MUFA and carbohydrate decreases HDL-C... In contrast, the iso-energetic replacement of carbohydrate with all dietary fatty acids, other than trans fatty acids, tends to raise HDL-C.
Why this rating
Based on meta-analyses of intervention studies cited in the text.
Source
HDL and Lifestyle Interventions
Joan Carles Escolà‐Gil et al. · Handbook of experimental pharmacology · 2014
DOI 10.1007/978-3-319-09665-0_18
More from this paper
- Regular aerobic exercise increases HDL-C levels, particularly in individuals with high baseline triglycerides and low HDL-C, through increased HDL synthesis and reduced catabolism.Good
- Smoking reduces HDL-C concentrations by approximately 6%, and smoking cessation reverses this reduction, raising HDL-C by about 0.10 mmol/L.Good
- Weight loss, particularly through bariatric surgery, improves HDL functionality (cholesterol efflux capacity) and shifts HDL particle size to larger, more protective forms, even if HDL-C concentration changes are modest.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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