Macro partitioning
Replacing saturated and trans fats with unsaturated fats (monounsaturated or polyunsaturated) significantly reduces the risk of coronary heart disease, whereas simply reducing total fat intake without regard to fat type does not provide the same benefit.
Stop focusing on 'low-fat' labels. Instead, swap high-saturated fat foods (like fatty meats and full-fat dairy) and trans fats (like some baked goods) with unsaturated fats (like olive oil, nuts, and fish). This specific swap is proven to lower heart disease risk more effectively than just eating less fat overall.
Results from epidemiologic studies and controlled clinical trials have indicated that replacing saturated fat with unsaturated fat is more effective in lowering risk of CHD than simply reducing total fat consumption.
Why this rating
Supported by multiple prospective cohort studies (Nurses' Health Study, Health Professionals' Follow-up Study) and randomized clinical trials.
Source
Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review
Frank B. Hu et al. · Journal of the American College of Nutrition · 2001
DOI 10.1080/07315724.2001.10719008
More from this paper
- Trans fatty acids significantly increase the risk of coronary heart disease by raising LDL cholesterol, lowering HDL cholesterol, increasing lipoprotein(a), and promoting insulin resistance.Strong
- Higher intake of n-3 fatty acids (from fish or plant sources) substantially lowers the risk of cardiovascular mortality.Good
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
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →