Macro partitioning
Higher intake of polyunsaturated fatty acids (PUFA), particularly linoleic acid (omega-6), and monounsaturated fatty acids (MUFA) is associated with lower total mortality and cause-specific mortality.
Increase your intake of polyunsaturated (PUFA) and monounsaturated (MUFA) fats. Sources include nuts, seeds, vegetable oils (like soybean, corn, and olive oil), and fish. Higher intake of these fats is linked to lower total mortality. Specifically, linoleic acid (omega-6) and MUFA show strong inverse associations with mortality. Replace saturated fats with these unsaturated fats for the best health outcomes.
Intakes of PUFA and MUFA were inversely associated with total mortality... The HRs comparing extreme quintiles were 0.81... for PUFA and 0.89... for MUFA... Intake of linoleic acid, the most abundant omega-6 PUFA, showed strong inverse associations with total and most cause-specific mortality...
Why this rating
Large prospective cohort studies with long follow-up and rigorous adjustment.
Source
Association of Specific Dietary Fats With Total and Cause-Specific Mortality
Dong D. Wang et al. · JAMA Internal Medicine · 2016
DOI 10.1001/jamainternmed.2016.2417
More from this paper
- Replacing 5% of total energy intake from saturated fats with polyunsaturated fatty acids (PUFA) or monounsaturated fatty acids (MUFA) is associated with a significant reduction in total mortality.Strong
- Higher intake of trans-fatty acids (TFA) is associated with increased total mortality and cause-specific mortality (particularly cardiovascular and neurodegenerative diseases).Strong
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →