Replace Saturated With Unsaturated Fat

In a recent study, researchers found no evidence that eating too much saturated fat reduces the risk of heart disease. They found that a diet high in saturated fat actually reduced blood pressure and lipid biomarkers. This suggests that replacing a small portion of saturated fat with unsaturated fat is beneficial for overall health. Similarly, a study published in the British Journal of Nutrition and Physical Activity concluded that a diet rich in omega-3 fatty acids is beneficial for weight management.

Reduces the risk of coronary heart disease and overall mortality

To protect your heart and to lower your cholesterol, most nutrition experts recommend limiting saturated fat to less than 10% of your calorie intake. Although this may sound like a drastic measure, recent studies have cast doubt on the relationship between saturated fat and heart disease. In one study, participants who replaced a portion of saturated-fat intake with polyunsaturated-fatty acids (PUFAs) showed a decreased risk of coronary heart disease by 10% and a reduction in overall mortality by 16%.


In addition, the American Heart Association recommends eating more monounsaturated fat than saturated. The American Heart Association says that consuming more polyunsaturated fats reduces your risk of heart disease. The DASH and Mediterranean diets have both been shown to lower the risk of cardiovascular disease. The benefits of these fats include reduced triglyceride levels and a decrease in “bad” LDL cholesterol. These are known as “healthy” fats.