Macro partitioning
Higher intake of fish and shellfish, dietary fiber, and saturated fatty acids (SFA) is independently associated with a reduced risk of incident atherosclerotic cardiovascular disease (ACVD).
Ensure you are eating at least 300g of fish and shellfish per week and consuming enough dietary fiber (≥2.4g per megajoule of energy). Do not fear saturated fats from whole food sources like dairy, as this study suggests they may be protective when part of a high-quality diet. Focus on the quality of your fats and fibers rather than eliminating them.
Intake of fish and shellfish (HR 0.95 per SD increment...), dietary fiber (HR 0.93 per SD increment...), and SFA (HR 0.96 per SD increment...) was associated with reduced risk of ACVD in the multivariable Cox regression analysis including mutual adjustment for the six diet quality index components.
Why this rating
Same high-quality cohort data as N1, with mutual adjustment for other diet components.
Source
Diet and Lifestyle Factors and Risk of Atherosclerotic Cardiovascular Disease—A Prospective Cohort Study
Stefan Acosta et al. · Nutrients · 2021
DOI 10.3390/nu13113822
More from this paper
- Higher overall diet quality, specifically defined by adherence to Swedish nutrition recommendations for saturated fat, polyunsaturated fat, fish, fiber, fruit/vegetables, and sucrose, is associated with a statistically significant reduction in the risk of incident atherosclerotic cardiovascular disease (ACVD).Good
- High leisure-time physical activity is associated with a reduced risk of incident atherosclerotic cardiovascular disease (ACVD), independent of other lifestyle factors.Good
- Obesity (BMI ≥30 kg/m2) is associated with an increased risk of incident atherosclerotic cardiovascular disease (ACVD).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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