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
DOI 10.3390/healthcare5020029
More from this paper
- Replacing saturated fatty acids (SFA) with monounsaturated fatty acids (MUFA) lowers LDL cholesterol but has an unclear or neutral effect on clinical cardiovascular disease events and mortality compared to SFA.Good
- Dairy fat has a less adverse impact on cardiovascular disease risk compared to other animal fats (like meat), but it still increases CVD risk relative to unsaturated fatty acids.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 →