Each of the three diets followed the DASH pattern while focusing on one main macronutrient: carbohydrates, proteins, or unsaturated fats
. In the carbohydrates rich diet, around 58% of kilocalories came from carbs; the protein-rich diet replaced 10% of kilocalories from carbs with protein; and the unsaturated fat
diet replaced 10% of kilocalories from carbs with unsaturated fats
, for example, from avocados, nuts, and fish.
The participants - all of whom had elevated blood pressure, but were not yet taking medications to control hypertension or cholesterol - were fed each of three diets - emphasising carbohydrates, protein, or unsaturated fat
- for six weeks with feeding periods separated by a washout period.
When you trade foods high in saturated fat for foods that are rich in unsaturated fat
, you are helping to protect yourself from many chronic diseases.
But one piece of information that is getting through is to eat less saturated fat and more unsaturated fat
-- a better replacement strategy than eating "low-fat" packaged foods that are actually very high in refined carbohydrates, such as sugar.
Skin-on chicken contains Oleic acid which can control 'bad' cholesterol and is also healthy as it is an unsaturated fat
which raises 'good' cholesterol.
And eating too much saturated fat or sugar may create more liver fat than eating too much unsaturated fat
Eating more unsaturated fat
and less trans fats has big health benefits.
Do note that the majority of their fat intake, however, was unsaturated fat
Nor did it find less disease in those eating higher amounts of unsaturated fat
, including monounsaturated fat like olive oil or polyunsaturated fat like corn oil.
It's the balance of saturated to unsaturated fat
in various foods that differs.
Accordingly, olive oil, a major component of olives, contains only 13 per cent saturated fat and more than 79 per cent unsaturated fat
while butter is composed of 62 per cent saturated fat and 33 per cent unsaturated fat
Replacing saturated fat - found in butter, cream and processed meat - with unsaturated fat
is a good first step.