Macro partitioning
Replacing saturated fatty acids (SFA) with polyunsaturated fatty acids (PUFA) or whole grains reduces cardiovascular disease (CVD) risk, whereas replacing SFA with refined carbohydrates does not reduce risk and may increase it.
To lower your heart disease risk, do not just cut saturated fats (found in butter, cheese, fatty meats). You must replace them with the right things. Swap them for unsaturated fats (like olive oil, nuts) or whole grains (oats, brown rice). Avoid replacing them with refined carbohydrates (white bread, sugar), as this does not lower risk and may increase it. Plant proteins are also a beneficial replacement option.
Replacing SFA with whole grains, but not refined carbohydrates, reduces CVD risk. Replacing SFA with protein, especially plant protein, may also reduce CVD risk... replacing dairy fat with an isocaloric amount of PUFA, risk of CHD was reduced by 26% and CVD risk was reduced by 24%... replacing dairy fat with carbohydrates from refined starches and added sugar was not associated with increased or decreased risk of CHD, stroke or total CVD.
Why this rating
Supported by multiple large-scale prospective cohort studies (NHS, HPFS, EPIC) and randomized controlled trials with consistent findings on lipid profiles and CVD events.
Source
Saturated Fatty Acids and Cardiovascular Disease: Replacements for Saturated Fat to Reduce Cardiovascular Risk
Michelle A. Briggs et al. · Healthcare · 2017
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 →