Macro partitioning
Replacing carbohydrates or saturated fats with monounsaturated fatty acids (MUFA) significantly increases HDL-cholesterol and decreases triacylglycerols in healthy subjects.
To improve your HDL cholesterol and lower triglycerides, consider replacing some carbohydrates or saturated fats in your diet with monounsaturated fats (like olive oil, avocados, or nuts). Ensure you keep your total calorie intake the same (isoenergetic) so you aren't just adding fat on top of your current diet.
Several studies indicated an increase of HDL-cholesterol and a corresponding decrease in triacylglycerols following a MUFA-rich diet.
Why this rating
Based on multiple meta-analyses of RCTs (Clarke et al., Mensink et al.) showing consistent results.
Source
Monounsaturated Fatty Acids and Risk of Cardiovascular Disease: Synopsis of the Evidence Available from Systematic Reviews and Meta-Analyses
Lukas Schwingshackl et al. · Nutrients · 2012
DOI 10.3390/nu4121989
More from this paper
- High-MUFA diets significantly reduce systolic and diastolic blood pressure in overweight or obese subjects compared to low-MUFA diets.Good
- In patients with Type 2 Diabetes, long-term high-MUFA diets reduce glycosylated hemoglobin (HbA1c) and fasting glucose.Good
- The effect of MUFA on Coronary Heart Disease (CHD) events is ambiguous, with some meta-analyses showing increased risk and others showing decreased risk.Moderate
Related findings · Macro partitioning
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- 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
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