Macro partitioning
Replacing saturated fatty acids (SFA) with polyunsaturated fatty acids (PUFA) or monounsaturated fatty acids (MUFA) results in the greatest reduction in LDL cholesterol and apoB, whereas replacing SFA with carbohydrates yields only modest apoB lowering.
To lower your LDL cholesterol, replace saturated fats (found in red meat, full-fat dairy, and tropical oils) with unsaturated fats. Prioritize polyunsaturated fats (found in fatty fish, walnuts, and vegetable oils) and monounsaturated fats (found in olive oil and avocados). Avoid replacing these fats with refined carbohydrates like white bread or sugar, as this is less effective for lowering cholesterol.
Linoleic-acid-rich PUFAs exhibit the largest reductions in total and LDL-C, with the greatest reduction in total and LDL-C resulting when these replace SFA sources... the net apoB lowering when carbohydrates replace SFA is modest, relative to more significant decreases observed when SFA is replaced by MUFA and PUFA.
Why this rating
Based on meta-analyses of controlled metabolic feeding trials.
Source
Practical, Evidence-Based Approaches to Nutritional Modifications to Reduce Atherosclerotic Cardiovascular Disease: An American Society For Preventive Cardiology Clinical Practice Statement
Danielle Belardo et al. · American Journal of Preventive Cardiology · 2022
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