Eating foods high in saturated fat increases the risk of atherosclerosis (hardening of the arteries) and coronary heart disease. Butter, lard, coconut oil, cream, cheese, and meat are examples of foods high in saturated fat. Cutting back on the saturated fat in your diet helps lower cholesterol and reduces the risk of heart disease in general. The types of low-saturated fat that you eat can make a big difference when it comes to reducing your heart disease risk.
Three Variations of the DASH Diet
In a research study, people with either high blood pressure or prehypertension were put on one of three low-saturated fat diet plans. Each diet followed the principles of the DASH (Dietary Approaches to Stop Hypertension) eating plan with some modifications:
- One diet emphasized carbohydrates – It contained 58 percent of calories from carbohydrates and 15 percent of calories from protein. In addition, 21 percent of calories were from unsaturated fat.
- Another diet emphasized protein – It increased the protein to 25 percent of calories and reduced carbohydrate intake to 48 percent of calories. To increase protein, mostly plant sources (e.g., beans and nuts) were used, although poultry, egg substitutes, and fat-free or low-fat milk products were also used. Like the carbohydrate diet, it contained 21 percent of calories from unsaturated fat.
- The third emphasized monounsaturated fat – It used primarily fats and oils rich in monounsaturated fat, like olive oil, to increase unsaturated fat to 31 percent of calories. Like the carbohydrate diet, it contained 15 percent of calories from protein. It reduced carbohydrate intake to 48 percent of calories.
All three diets lowered blood pressure, improved cholesterol levels, and reduced 10-year risk of heart disease by as much as 21 percent. However, the diets that emphasized protein or monounsaturated fat were even more effective in reducing some risk for heart disease than the diet richer in carbohydrates.
Compared with the diet containing more carbohydrates, the diet with greater protein lowered blood pressure, LDL “bad” cholesterol, and triglycerides, and also lowered HDL “good” cholesterol. The diet with more unsaturated fat, primarily monounsaturated fat lowered blood pressure and triglycerides, raised HDL, and did not lower LDL.
The authors concluded, “In the setting of a healthful diet, partial substitution of carbohydrate with either protein or monounsaturated fat can further lower blood pressure, improve lipid levels, and reduce estimated cardiovascular risk.”
Bottom Line
All of the studied diets are a vast improvement over the typical American diet, which can be high in saturated fat and low in essential nutrients. For the most impact, increase your consumption of plant proteins (e.g., nuts; seeds; legumes such as lentils, beans, and soy; whole grains; and soy such as tofu) and monounsaturated fats (e.g., olive oil and canola oil; nuts such as hazelnuts, almonds, Brazil, and cashews; avocado; and seeds such as sesame and pumpkin). |
