Researchers found that when individuals replaced 5% of their saturated fat calories with healthier polyunsaturated fats, such as those found in nuts, their risk for coronary heart disease decreased by 25%. Replacing 5% of their saturated fat calories with monounsaturated fats, such as olive oil, cut their risk by 15%, and substituting 5% of saturated fats with whole-grain carbohydrates led to a 9% decrease in heart disease risk. However, when consumers replaced 5% of their saturated fat calories with processed carbohydrates such as white bread or rice, the researchers found no benefits to heart health. The message of the study is to reduce saturated fat and processed foods in your diet, while increasing your intake of healthier fats and whole foods.
Journal of American College of Cardiology, September 2015