Macro partitioning
Partial replacement of saturated fatty acids (SFA) with polyunsaturated (PUFA) or monounsaturated fatty acids (MUFA) significantly lowers fasting total and LDL cholesterol concentrations.
To improve your cholesterol, swap saturated fats (found in butter, fatty meats, full-fat dairy) for unsaturated fats (found in olive oil, nuts, seeds, fish). You don't need to eliminate fat entirely; focus on the type. This substitution is strongly supported by evidence to lower LDL cholesterol.
Convincing evidence was found that partial replacement of saturated fat (SFA) with polyunsaturated fat (PUFA) or monounsaturated fat (MUFA) lowers fasting serum/plasma total and LDL cholesterol concentrations.
Why this rating
The authors explicitly graded the evidence as 'convincing (high)' based on multiple RCTs showing consistent results.
Source
Effect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 diabetes, cardiovascular diseases, and cancer: a systematic review
Ursula Schwab et al. · Food & Nutrition Research · 2014
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