Macro partitioning
Replacing trans fatty acids with unsaturated fats significantly reduces the risk of coronary heart disease, whereas replacing saturated fat with carbohydrates provides little to no benefit.
Eliminate trans fats completely by avoiding partially hydrogenated oils. Replace saturated fats (found in red meat and dairy) with unsaturated fats (found in nuts, fish, soy, and non-hydrogenated vegetable oils). Do not replace saturated fats with refined carbohydrates (like white bread or sugar), as this offers little heart benefit. Reducing red meat and dairy while increasing nuts, fish, and vegetable oils improves your fatty acid mix and reduces heart disease risk.
Trans fatty acids from partially hydrogenated vegetable oils have clear adverse effects and should be eliminated. Modest reductions in CHD rates by further decreases in saturated fat are possible if saturated fat is replaced by a combination of poly- and mono-unsaturated fat... However, little or no benefit is likely if saturated fat is replaced by carbohydrate
Why this rating
Based on extensive meta-analyses, prospective cohort studies (Nurses' Health Study), and controlled feeding trials showing consistent adverse effects of trans fats and lack of benefit from carb substitution.
Source
Dietary fats and coronary heart disease
Walter C. Willett · Journal of Internal Medicine · 2012
DOI 10.1111/j.1365-2796.2012.02553.x
More from this paper
- Replacing saturated fat with polyunsaturated fat reduces the risk of coronary heart disease, whereas replacing saturated fat with carbohydrates does not significantly reduce risk.Strong
- High intake of trans fatty acids from partially hydrogenated vegetable oils increases the risk of coronary heart disease and should be eliminated.Strong
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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