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
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