Macro partitioning

Higher dietary intake of major saturated fatty acids (lauric, myristic, palmitic, and stearic acid) is associated with an increased risk of coronary heart disease, whereas replacing these fats with polyunsaturated fat, whole grain carbohydrates, or plant proteins significantly lowers that risk.

To lower your risk of coronary heart disease, focus on replacing your intake of saturated fats (found in meat, dairy, and tropical oils) with healthier alternatives. Specifically, swap 1% of your daily calories from saturated fat with polyunsaturated fats (like nuts, seeds, or vegetable oils), whole grains (like oats or brown rice), or plant proteins (like beans or lentils). This substitution is associated with an 8-12% reduction in heart disease risk. Do not replace these fats with refined carbohydrates like white bread or sugar, as this does not provide the same benefit.