Macro partitioning
Replacing saturated fatty acids (SAFA) with unsaturated fatty acids (specifically polyunsaturated fatty acids, PUFA) lowers LDL-C and reduces cardiovascular disease (CVD) risk.
To lower your LDL cholesterol and heart disease risk, swap saturated fats (found in fatty meats, butter, and full-fat dairy) for unsaturated fats (found in vegetable oils, nuts, and seeds). Specifically, replacing 5% of your daily calories from saturated fat with polyunsaturated fat can reduce heart disease risk by about 10%. Avoid coconut oil for this purpose, as it raises LDL cholesterol.
Replacing SAFA with unsaturated fatty acids in the diet lowers LDL-C without affecting HDL-C and TG. The LDL-C lowering effect is larger when SAFA is replaced by PUFA compared to MUFA [15–17].
Why this rating
Supported by multiple meta-analyses, RCTs, and cohort studies cited in the review.
Source
The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk
Elke A. Trautwein et al. · Nutrients · 2020
DOI 10.3390/nu12092671
More from this paper
- Consuming 2 grams per day of phytosterols (PS) lowers LDL-C by 6-12% through the inhibition of intestinal cholesterol absorption.Strong
- Adopting the Portfolio Diet, which combines viscous fiber, plant protein, nuts, and phytosterols, lowers LDL-C by approximately 17-30%, comparable to low-dose statins.Good
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
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