Macro partitioning
Substituting one daily serving of red meat with one daily serving of nuts is associated with a 30% lower risk of coronary heart disease in women.
If you eat red meat, try swapping one serving a day for a serving of nuts. This specific swap is linked to a 30% lower risk of heart disease in women. You don't have to eliminate meat entirely, but making this one swap can significantly improve your heart health profile.
1 serving per day of nuts was associated with a 30% (95% confidence interval, 17% to 42%) lower risk of CHD compared with 1 serving per day of red meat.
Why this rating
Large prospective cohort (84,136 women), long follow-up (26 years), and rigorous multivariable adjustment, though observational design limits causal inference.
Source
Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women
Adam Bernstein et al. · Circulation · 2010
DOI 10.1161/circulationaha.109.915165
More from this paper
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 →