Macro partitioning
Replacing saturated and trans fats with monounsaturated and polyunsaturated fats significantly reduces the risk of coronary heart disease by improving lipid profiles (lowering LDL, raising HDL, lowering triglycerides) and reducing inflammation and thrombotic tendency.
Focus on the quality of your fats rather than just cutting them out. Replace butter, lard, and processed foods with trans fats with olive oil, nuts, seeds, and fatty fish. This substitution improves your cholesterol profile and reduces heart disease risk more effectively than simply eating 'low-fat' foods high in refined carbohydrates.
Subsequent controlled feeding studies have shown that compared to carbohydrate, both monounsaturated and polyunsaturated fats reduce LDL and triglycerides and increase HDL cholesterol... trans fat was by far the worst type of fat... Compared to carbohydrate, monounsaturated fat, and even more so, higher intakes of polyunsaturated fat, were related to lower risk of CHD.
Why this rating
Supported by multiple controlled feeding studies, large prospective cohort studies (Nurses' Health Study, Health Professionals Follow-up Study), and randomized trials (Lyon Diet Heart Study).
Source
The Mediterranean diet: science and practice
Walter C. Willett · Public Health Nutrition · 2006
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