Macro partitioning
Replacing saturated fat with either monounsaturated or polyunsaturated fat significantly lowers total and LDL cholesterol, with no significant difference in efficacy between the two unsaturated fat types.
To lower your LDL cholesterol, swap saturated fats (like butter or fatty meat fat) for unsaturated fats. You can use monounsaturated oils (olive, canola) or polyunsaturated oils (corn, sunflower, safflower). The paper shows they work equally well for lowering LDL. Focus on the substitution itself rather than choosing one specific 'premium' oil over another for lipid benefits.
Replacement of saturated fat with either monounsaturated or polyunsaturated fat led to significant decreases in total and LDL cholesterol (P<.001), and the pooled effect sizes were comparable for either type of unsaturate... In conclusion, the evidence from this meta-analysis strongly indicates there is no significant difference in LDL or HDL cholesterol levels when oils high in either monounsaturated or polyunsaturated fats are exchanged in the diet.
Why this rating
Meta-analysis of 14 randomized controlled trials with consistent homogeneity.
Source
Monounsaturated Versus Polyunsaturated Dietary Fat and Serum Lipids
Christopher D. Gardner et al. · Arteriosclerosis Thrombosis and Vascular Biology · 1995
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