Macro partitioning
Switching from saturated and trans fats to unsaturated fats (MUFAs and PUFAs) in the diet causally reduces plasma LDL particle concentration, thereby reducing the risk of atherosclerotic cardiovascular disease (ASCVD).
To lower your risk of heart disease, focus on swapping the types of fat you eat. Replace saturated fats (found in butter, fatty meats, full-fat dairy) and trans fats with unsaturated fats (found in olive oil, nuts, seeds, and fatty fish). This substitution lowers LDL cholesterol, which is a primary driver of heart disease. You don't need to eliminate fat; just choose higher-quality sources.
Importantly, the evidence suggests that dietary fat quality causally affects the risk of ASCVD via modulation of the plasma concentration of atherogenic apolipoprotein B (apoB)-containing lipoprotein particles.
Why this rating
Supported by genetic studies, Mendelian randomization, metabolic ward studies, and clinical trials showing consistent causal links.
Source
Dietary fat quality, plasma atherogenic lipoproteins, and atherosclerotic cardiovascular disease: An overview of the rationale for dietary recommendations for fat intake
Jacob J. Christensen et al. · Atherosclerosis · 2023
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