Fat: how much to eat, and which kind matters for your heart

The argument over fat is usually about how much, yet in weight-loss trials lasting a year or more low-fat diets did no better than other higher-fat diets and trailed low-carbohydrate ones by 2.5 lb (1.15 kg). The kind of fat carries more weight, and a Cochrane review of 15 trials found that cutting saturated fat for at least two years lowered combined cardiovascular events by 17 percent, with little or no effect on deaths.

How much you need

• WHO suggests adults keep total fat at 30% of energy or less and recommends no more than 10% from saturated fat and no more than 1% from trans fat. — adults (WHO global guideline) Evidence E source
• The US label Daily Value for fat is 78 g for adults and children 4 years and older and 39 g for children aged 1 to 3, with 20 g and 10 g for saturated fat. — US Daily Values Evidence E source
• In US survey data one tablespoon of olive oil weighs 14 g, so about five tablespoons of oil alone would reach the 78 g fat Daily Value. — US survey food code, Olive oil Evidence E source
• WHO's 2023 guideline strongly recommends that adults and children limit saturated fat to 10% of daily calories. — adults and children Evidence E source
• WHO recommends replacing saturated fat mainly with polyunsaturated fat, and otherwise with plant monounsaturated fat or fiber-rich carbohydrates. — adults and children Evidence E source
• WHO recommends that adults and children cut trans fat to 1% of energy and replace it with mostly plant-based unsaturated fats. — adults and children (WHO global guideline) Evidence E source

How well your body absorbs it

• In a crossover trial in 7 adults, carotenoids from a vegetable salad were barely absorbed with fat-free dressing and absorbed far better with 0.99 oz (28 g) of oil than with 6 g. — 7 adults, single salad meals with 0, 6 or 28 g canola oil, washout at least 2 weeks Evidence B source
• In a controlled feeding trial in 18 adults, a 0.99 oz (28 g) serving of almonds delivered 129 calories rather than the 168-170 calories predicted, because part of the fat in whole nuts is not absorbed. — 18 healthy adults, controlled diets with 0, 42 or 84 g almonds a day, 18 days per period Evidence B source
• People whose gut cannot absorb fat well, as in some liver disease, cystic fibrosis, celiac disease, Crohn's disease and ulcerative colitis, are at higher risk of vitamin D deficiency. — people with fat malabsorption Evidence E source

Who is most likely to fall short

• In infant formula trials summarized by AHRQ, formulas with 35% fat and 50% fat gave the same weight and weight gain in the first 4 months. — infants fed from birth, lower-fat (35%) vs higher-fat (50%) formula Evidence B source
• A 2018 Cochrane review in children aged 2 to 18 found a diet with 30% of energy or less from fat lowered LDL by 4.6 mg/dL (0.12 mmol/L) over 6 to 12 months and made no clear difference to height. — children aged 24 months to 18 years, lower fat (30% of energy or less) versus usual fat intake Evidence B source
• In the Finnish STRIP trial, children counselled from infancy to eat less saturated fat had iron and zinc intake and blood markers no different from controls at age 3 to 4. — children aged 3 to 4 years in the STRIP trial, 40 intervention and 39 control Evidence B source
• A meta-analysis of 8 trials in 1,536 women found a low-fat diet lowered total, HDL and LDL cholesterol in premenopausal women. — premenopausal and postmenopausal women, low-fat versus usual diet Evidence A source
• In the Cochrane review, 56 people without heart disease had to cut saturated fat for about 4 years for one to avoid a cardiovascular event. — adults in primary and secondary prevention RCTs of reduced saturated fat Evidence A source

What the evidence does and does not show

• Across 26 trials in adults not trying to lose weight, eating less fat lowered body weight by 3.1 lb (1.4 kg) on average. — 37 RCTs, 57,079 adults not aiming to lose weight, at least six months Evidence A source
• In weight loss trials lasting at least a year, low-carbohydrate diets led to 2.5 lb (1.15 kg) more weight loss than low-fat diets, and low-fat diets did no better than other higher-fat diets. — 53 RCTs, 68,128 adults, follow-up at least 1 year Evidence A source
• In a trial of 48,835 postmenopausal women followed for 7.5 years, a low-fat eating pattern did not cause weight gain and the low-fat group stayed 0.88 lb (0.4 kg) lighter. — 48,835 postmenopausal US women, mean follow-up 7.5 years, no weight loss goal Evidence B source
• Observational data link blood levels of some saturated fats (15:0, 17:0) and omega-3 fats with lower type 2 diabetes risk, while some monounsaturated and omega-6 fats go the other way. — 27 articles of prospective cohorts, adults free of diabetes at baseline Evidence C source
• WHO notes that trials of the fat share of the diet during active weight loss disagree, with some favoring higher fat, some lower fat and some no difference when calories are cut. — adults pursuing weight loss (WHO evidence summary) Evidence E source
• In the EU a food may claim that replacing saturated fats with unsaturated fats lowers blood cholesterol, an authorized health claim. — EU food labeling Evidence E source
• A 2020 Cochrane review of 37 randomized trials in 57,079 adults found that eating less fat lowered LDL cholesterol by 5 mg/dL (0.13 mmol/L) and total cholesterol by 8.9 mg/dL (0.23 mmol/L). — adults not aiming to lose weight, randomized to lower versus higher fat intake for at least six months Evidence A source
• A meta-analysis of 32 trials lasting 12 months or more found low-fat diets lowered LDL by 3.11 mg/dL more than high-fat diets, an edge that vanished when both diets cut calories. — overweight or obese adults, low-fat versus high-fat diets for at least 12 months Evidence A source
• In the same 32-trial meta-analysis, the cholesterol advantage of low-fat diets disappeared when only calorie-restricted diets were compared. — overweight or obese adults on hypocaloric low-fat versus high-fat diets for at least 12 months Evidence A source
• A 2018 meta-analysis of 20 trials with 2,106 people found low-fat diets lowered LDL by 4.41 mg/dL but also lowered HDL by 2.57 mg/dL and raised triglycerides by 11.68 mg/dL. — people with overweight or obesity without overt metabolic disturbance Evidence A source
• The same 20-trial meta-analysis found total cholesterol 7.05 mg/dL lower on low-fat than on high-fat diets. — people with overweight or obesity without overt metabolic disturbance Evidence A source
• A 1999 meta-analysis of 37 intervention studies found the NCEP Step I and Step II low-fat diets lowered LDL by 12% and 16%, about 1.9 mg/dL (0.05 mmol/L) for each 1% of energy cut from saturated fat. — free-living subjects in 37 dietary intervention studies published 1981 to 1997 Evidence C source
• In a lipoprotein subsample of 2,730 postmenopausal women in the Women's Health Initiative trial, followed for a mean 8.1 years, LDL reductions varied with how much saturated or trans fat they reported cutting. — postmenopausal women; lipoprotein subsample of 2730 participants, mean follow-up 8.1 years Evidence B source
• A 2026 systematic review of 17 trials with 66,337 people found cutting saturated fat brought little or no benefit over 5 years at low cardiovascular risk, but likely important benefit at high risk. — adults with or without cardiovascular disease in 17 randomized trials of reducing or modifying saturated fat Evidence A source
• A 2026 network meta-analysis of 47 trials with 3,450 adults found ketogenic diets raised LDL by 17 mg/dL (0.43 mmol/L) compared with low-fat, moderate-carbohydrate diets. — adults aged 35 to 75 with at least one cardiovascular risk factor Evidence A source
• The American Heart Association says replacing saturated with unsaturated fats lowers LDL cholesterol, a cause of atherosclerosis. — general population, United States Evidence E source
• A 2020 Cochrane review of 15 trials with 56,675 adults found cutting saturated fat for at least 2 years lowered combined cardiovascular events by 17%. — adults with or without cardiovascular disease in RCTs of at least 24 months that reduced saturated fat Evidence A source
• The same Cochrane review found little or no effect of cutting saturated fat on death from any cause or from cardiovascular disease. — adults in long-term RCTs of reduced saturated fat Evidence A source
• Across 15 trials with 56,675 adults followed for 2 years or more, the Cochrane review found no evidence that eating less saturated fat caused harm. — adults (not acutely ill, pregnant or breastfeeding) in RCTs of at least 24 months Evidence A source
• In the 2026 meta-analysis, replacing saturated fat with polyunsaturated fat cut nonfatal heart attacks by 25%. — adults in RCTs where saturated fat was replaced with polyunsaturated fat Evidence A source
• A 2025 meta-analysis of 9 trials with 13,532 people found no significant drop in cardiovascular death, total death or heart attacks from cutting saturated fat. — participants in 9 RCTs of saturated fat reduction (2 primary, 7 secondary prevention), searched to April 2023 Evidence A source
• A 2010 meta-analysis of 8 trials with 13,614 people found eating polyunsaturated fat in place of saturated fat cut coronary events by 19%. — participants randomized to increased PUFA replacing SFA for at least 1 year; PUFA 14.9% vs 5.0% of energy Evidence A source
• A 2016 meta-analysis of 5 trials with 10,808 people found swapping saturated fat for linoleic-acid-rich oil lowered cholesterol but not death from heart disease. — RCTs replacing saturated fat with vegetable oil rich in linoleic acid without other interventions, including the recovered Minnesota Coronary Experiment Evidence A source
• A 2010 pooling of 21 cohort studies with 347,747 people found no link between saturated fat intake and heart disease, stroke or cardiovascular disease. — 347,747 subjects followed 5 to 23 years in prospective cohort studies; 11,006 developed CHD or stroke Evidence C source
• A 2014 meta-analysis of 32 observational studies with 530,525 people found no link between saturated fat intake and coronary disease, unlike trans fat. — participants in prospective observational studies of dietary fatty acids, top vs bottom thirds of intake Evidence C source
• A 2015 meta-analysis of cohort studies found saturated fat unrelated to total heart disease, but rated the certainty of every finding as very low. — prospective cohort studies, 5 to 17 comparisons with 90,501 to 339,090 participants per outcome Evidence C source
• The American Heart Association concluded in 2017 that cutting saturated fat and replacing it with unsaturated, especially polyunsaturated, fats will lower cardiovascular disease. — general population Evidence E source

What too much does

• Observational data link higher trans fat intake with 34% higher all-cause mortality and 28% higher coronary death, while saturated fat showed no clear association. — prospective cohorts, 12,942 to 230,135 participants per trans fat comparison Evidence C source
• In pooled data from 11 cohorts with 344,696 people, replacing 5% of calories from saturated fat with carbohydrate went with 7% more coronary events. — 344,696 persons in 11 American and European cohorts, 4 to 10 years of follow-up Evidence C source

Medicines it interacts with

• The weight-loss drug orlistat works by blocking dietary fat absorption and so can also lower absorption of fat-soluble vitamins such as vitamin K. — people taking orlistat (Alli, Xenical) Evidence E source

What to do with this

For adults the World Health Organization suggests keeping total fat at 30 percent of energy or less, and it strongly recommends no more than 10 percent from saturated fat and no more than 1 percent from trans fat. On a US label the Daily Value is 78 g of fat and 20 g of saturated fat for adults and children from age 4. One tablespoon of olive oil weighs 14 g.

Think in swaps. WHO recommends replacing saturated fat mainly with polyunsaturated fat, and otherwise with plant monounsaturated fat or fiber-rich carbohydrate. Across 8 trials, polyunsaturated fat in place of saturated fat cut coronary heart disease events by 19 percent, about 10 percent for each 5 percent of energy switched. In pooled cohort data, replacing 5 percent of calories from saturated fat with carbohydrate went with 7 percent more coronary events, an association that cannot show cause.

Fat helps you absorb some nutrients from vegetables. In a crossover trial in 7 adults, carotenoids from a salad were barely absorbed with fat-free dressing and absorbed far better with 0.99 oz (28 g) of oil than with 6 g.

If you take orlistat, the weight-loss drug sold as Alli or Xenical, it blocks fat absorption and can lower absorption of fat-soluble vitamins, and a multivitamin is usually advised. People with conditions that impair fat absorption, such as some liver disease, cystic fibrosis, celiac disease, Crohn's disease and ulcerative colitis, are at higher risk of vitamin D deficiency. Both are questions for the clinician treating you.

Where to get it from food

The bottom line

Trials and observational studies tell different stories about saturated fat, and the trials are the stronger evidence. Pooled cohorts of 347,747 people found no link between saturated fat intake and heart disease or stroke, and another cohort analysis rated every such finding very low certainty. Trans fat is the exception in the observational data, linked with 34 percent higher death from any cause. In the trials, who you are matters. A 2026 review of 17 trials with 66,337 people found little or no benefit over five years at low cardiovascular risk and likely important benefit at high risk. In the Cochrane review, 56 people without heart disease had to cut saturated fat for about four years for one to avoid a cardiovascular event. The same review found no evidence that eating less saturated fat caused harm in adults followed for two years or more. What replaces it matters as well. Linoleic-acid-rich vegetable oil lowered cholesterol in 5 trials of 10,808 people without lowering death from heart disease (HR 1.13, 95% CI 0.83 to 1.54). Cutting total fat moves cholesterol a little. Across 37 trials in 57,079 adults, eating less fat lowered LDL by 5 mg/dL (0.13 mmol/L), and in 20 trials of people with overweight it also lowered HDL by 2.57 mg/dL and raised triglycerides by 11.68 mg/dL. Once both diets cut calories, the LDL advantage of low fat disappeared. Ketogenic diets went the other way and raised LDL by 17 mg/dL (0.43 mmol/L) against low-fat, moderate-carbohydrate diets. On weight, eating less fat took off 3.1 lb (1.4 kg) on average in 26 trials of adults who were not trying to lose weight. Among 48,835 postmenopausal women followed for 7.5 years, the low-fat group stayed 0.88 lb (0.4 kg) lighter and did not gain. Some fat is not absorbed at all. In 18 adults on controlled diets, a 0.99 oz (28 g) serving of almonds delivered 129 calories against the 168 to 170 calories the label method predicts. For children aged 2 to 18, a single trial found that a diet at 30 percent of energy or less from fat lowered LDL by 4.6 mg/dL (0.12 mmol/L) with no clear difference in height, on low-quality evidence for height. In the Finnish STRIP trial, children counselled from infancy to eat less saturated fat had iron and zinc intakes no different from controls at age 3 to 4.

Sources

1. fatg-r6-11 · Position of an expert body · guideline
   1. To reduce the risk of unhealthy weight gain, WHO suggests that adults limit total fat intake to 30% of total energy intake or less (conditional recommendation). 2. Fat consumed should be primarily unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids and no more than 1% of total energy intake coming from trans-fatty acids (strong recommendation).
   WHO guideline: Total fat intake for the prevention of unhealthy weight gain in adults and children, 2023 · checked 2026-10-03 · independently re-checked
2. fatg-r6-14 · Position of an expert body · dataset
   Fat [DRV, Grams (g)] 21 CFR 101.9(c)(9): 78 Adults and children ≥4 years; 30 Infants through 12 months; 39 Children 1 through 3 years; 78 Pregnant women and lactating women · Saturated fat [DRV, Grams (g)] 21 CFR 101.9(c)(9): 20 Adults and children ≥4 years; 10 Children 1 through 3 years; 20 Pregnant women and lactating women (value from the source's table, not a sentence)
   21 CFR 101.9, Daily Values · checked 2026-10-03 · independently re-checked
3. fatg-r6-15 · Position of an expert body · dataset
   FNDDS 82104000 Olive oil (fdc 2710186): 1 tablespoon 14 g · 1 cup 224 g · Quantity not specified 14 g (value from the source's table, not a sentence)
   USDA FNDDS 2021-2023, food code 82104000, fdc 2710186 · checked 2026-10-03 · independently re-checked
4. ev-sfhd-16 · Position of an expert body · agency guideline
   WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).
   WHO guideline: Saturated fatty acid and trans-fatty acid intake for adults and children, 2023 · checked 2026-10-07 · independently re-checked
5. ev-sfhd-17 · Position of an expert body · agency guideline
   WHO recommends replacing saturated fatty acids in the diet with polyunsaturated fatty acids (strong recommendation), monounsaturated fatty acids from plant sources (conditional recommendation), or carbohydrates from foods containing naturally occurring dietary fibre, such as whole grains, vegetables, fruits and pulses (conditional recommendation).
   WHO guideline: Saturated fatty acid and trans-fatty acid intake for adults and children, 2023 · checked 2026-10-07 · independently re-checked
6. fatg-r6-12 · Position of an expert body · guideline
   TFA recommendations 1. WHO recommends that adults and children reduce trans-fatty acid intake to 1% of total energy intake (strong recommendation). 2. WHO suggests further reducing trans-fatty acid intake to less than 1% of total energy intake (conditional recommendation). 3. WHO recommends replacing trans-fatty acids in the diet with polyunsaturated fatty acids or monounsaturated fatty acids primarily from plant sources (conditional recommendation).
   WHO guideline: Saturated fatty acid and trans-fatty acid intake for adults and children, 2023 · checked 2026-10-03 · independently re-checked
7. fatg-r6-08 · Randomized controlled trial(s) · RCT (crossover)
   The subjects (n = 7) each consumed 3 salads consisting of equivalent amounts of spinach, romaine lettuce, cherry tomatoes, and carrots with salad dressings containing 0, 6, or 28 g canola oil. ... Essentially no absorption of carotenoids was observed when salads with fat-free salad dressing were consumed. A substantially greater absorption of carotenoids was observed when salads were consumed with full-fat than with reduced-fat salad dressing.
   Am J Clin Nutr, 2004 · checked 2026-10-03 · independently re-checked
8. fatg-r6-09 · Randomized controlled trial(s) · RCT (crossover)
   Eighteen healthy adults consumed a controlled diet or an almond-containing diet for 18 d. ... The energy content of almonds in the human diet was found to be 4.6 ± 0.8 kcal/g, which is equivalent to 129 kcal/28-g serving. This is significantly less than the energy density of 6.0-6.1 kcal/g as determined by the Atwater factors, which is equivalent to an energy content of 168-170 kcal/serving.
   Am J Clin Nutr, 2012 · checked 2026-10-03 · independently re-checked
9. fatg-r6-17 · Position of an expert body · agency fact sheet
   Because vitamin D is fat soluble, its absorption depends on the gut’s ability to absorb dietary fat [4]. Fat malabsorption is associated with medical conditions that include some forms of liver disease, cystic fibrosis, celiac disease, Crohn’s disease, and ulcerative colitis [1,63].
   NIH Office of Dietary Supplements, Vitamin D Fact Sheet for Health Professionals · checked 2026-10-03 · independently re-checked
10. fatg-r6-19 · Randomized controlled trial(s) · RCT (in agency systematic review)
    Another RCT204 reported on consumption of lower-fat soy- and corn oil-based formula (35% fat) compared with higher fat soy- and coconut oil-based formula (50% fat) by infants beginning at birth. There was no difference in weight or weight gain at 1, 2, 3, or 4 months of age between the formulas with lower and higher percentages of fat (Appendix D).
    AHRQ 2026, Dietary Total Fat Intake and Dietary Polyunsaturated Fatty Acid Intake and Child Growth and Development Outcomes: Systematic Review · checked 2026-10-03 · independently re-checked
11. ev-dfchol-12 · Randomized controlled trial(s) · systematic review of randomized controlled trials
    Lower fat intake probably slightly decreased low-density lipoprotein (LDL) cholesterol over six to 12 months (MD -0.12 mmol/L, 95% CI -0.20 to -0.04; 1 RCT; n = 618, moderate-quality evidence)
    Cochrane Database Syst Rev, 2018 · checked 2026-10-06 · independently re-checked
12. ev-dfchol-13 · Randomized controlled trial(s) · randomized controlled trial
    In conclusion, long-term supervised use of a diet low in saturated fat and cholesterol did not influence intake or serum indicators of iron and zinc in children.
    Am J Clin Nutr, 1997 · checked 2026-10-06 · independently re-checked
13. ev-dfchol-11 · Meta-analysis or systematic review · meta-analysis of randomized controlled trials
    A low-fat diet is efficacious in reducing TC, HDL-C, and LDL-C in premenopausal women.
    Menopause, 2014 · checked 2026-10-06 · independently re-checked
14. ev-sfhd-03 · Meta-analysis or systematic review · meta-analysis of RCTs
    The number needed to treat for an additional beneficial outcome (NNTB) was 56 in primary prevention trials, so 56 people need to reduce their saturated fat intake for ~four years for one person to avoid experiencing a CVD event.
    Cochrane Database Syst Rev, 2020 · checked 2026-10-07 · independently re-checked
15. fatg-r6-03 · Meta-analysis or systematic review · meta-analysis of RCTs
    The effect of eating less fat (compared with higher fat intake) is a mean body weight reduction of 1.4 kg (95% confidence interval (CI) -1.7 to -1.1 kg, in 53,875 participants from 26 RCTs, I2 = 75%).
    Cochrane Database Syst Rev, 2020 · checked 2026-10-03 · independently re-checked
16. fatg-r6-04 · Meta-analysis or systematic review · meta-analysis of RCTs
    In weight loss trials, low-carbohydrate interventions led to significantly greater weight loss than did low-fat interventions (18 comparisons; WMD 1·15 kg [95% CI 0·52 to 1·79]; I(2)=10%). Low-fat interventions did not lead to differences in weight change compared with other higher-fat weight loss interventions (19 comparisons; WMD 0·36 kg [-0·66 to 1·37; I(2)=82%)
    Lancet Diabetes Endocrinol, 2015 · checked 2026-10-03 · independently re-checked
17. fatg-r6-07 · Randomized controlled trial(s) · RCT
    Randomized intervention trial of 48,835 postmenopausal women in the United States who were of diverse backgrounds and ethnicities and participated in the Women's Health Initiative Dietary Modification Trial ... Women in the intervention group lost weight in the first year (mean of 2.2 kg, P<.001) and maintained lower weight than control women during an average 7.5 years of follow-up (difference, 1.9 kg, P<.001 at 1 year and 0.4 kg, P = .01 at 7.5 years).
    JAMA, 2006 · checked 2026-10-03 · independently re-checked
18. fatg-r6-10 · Observational data · meta-analysis of cohorts
    Analyses of plasma phospholipids (PPL) and red blood cells (RBC) provided inverse associations between higher concentrations of specific saturated FAs (SFAs) [15:0: SRR 0.68 (95% CI: 0.56, 0.81); 17:0: 0.64 (0.41, 0.78)], n-3 polyunsaturated FAs (PUFAs) [20:5: 0.97 (0.95, 0.99), 22:6: 0.92 (0.88, 0.96)], and n-6 PUFA [18:2: 0.93 (0.91, 0.95)] and risk of T2D, with moderate CoE.
    Adv Nutr, 2026 · checked 2026-10-03 · independently re-checked
19. fatg-r6-13 · Position of an expert body · guideline
    Additionally, evidence for the role that percentage of fat in the diet may play in helping to reach and maintain a healthy body weight in individuals actively pursuing weight loss is inconsistent, with some studies reporting lower body weight with higher fat diets, others reporting lower body weight with lower fat diets, and still others reporting equivalent weight loss regardless of fat percentage when total energy intake is reduced (49–54).
    WHO guideline: Total fat intake for the prevention of unhealthy weight gain in adults and children, 2023 · checked 2026-10-03 · independently re-checked
20. fatg-r6-18 · Position of an expert body · regulatory decision
    POL-HC-6209 Monounsaturated and/or polyunsaturated fatty acids Replacing saturated fats with unsaturated fats in the diet has been shown to lower/reduce blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease -/- Authorised (value from the source's table, not a sentence)
    EU Register on nutrition and health claims, claim POL-HC-6209, snapshot 2026-09-21 · checked 2026-10-03 · independently re-checked
21. ev-dfchol-01 · Meta-analysis or systematic review · meta-analysis of randomized controlled trials
    The reduction in body weight was reflected in small reductions in LDL (-0.13 mmol/L, 95% CI -0.21 to -0.05), and total cholesterol (-0.23 mmol/L, 95% CI -0.32 to -0.14), with little or no effect on HDL cholesterol (-0.02 mmol/L, 95% CI -0.03 to 0.00), triglycerides (0.01 mmol/L, 95% CI -0.05 to 0.07)
    Cochrane Database Syst Rev, 2020 · checked 2026-10-06 · independently re-checked
22. ev-dfchol-02 · Meta-analysis or systematic review · meta-analysis of randomized controlled trials
    Decreases in total cholesterol (weighted mean difference -4.55 mg/dL [-0.12 mmol/L], 95% CI -8.03 to -1.07; P=0.01) and low-density lipoprotein (LDL) cholesterol (weighted mean difference -3.11 mg/dL [-0.08 mmol/L], 95% CI -4.51 to -1.71; P<0.0001) were significantly more pronounced following low-fat diets
    J Acad Nutr Diet, 2013 · checked 2026-10-06 · independently re-checked
23. ev-dfchol-03 · Meta-analysis or systematic review · meta-analysis of randomized controlled trials
    Including only hypocaloric diets, the effects of low-fat vs high-fat diets on total cholesterol and LDL cholesterol levels were abolished.
    J Acad Nutr Diet, 2013 · checked 2026-10-06 · independently re-checked
24. ev-dfchol-04 · Meta-analysis or systematic review · meta-analysis of randomized controlled trials
    Conversely, significant higher level of TAG (WMD: 11·68 mg/dl (0·13 mmol/l), 95 % CI 5·90, 17·45; P<0·001) and lower level of HDL-cholesterol (WMD: -2·57 mg/dl (-0·07 mmol/l); 95 % CI -3·85, -1·28; P<0·001) were found following low-fat diets compared with high-fat diets.
    Br J Nutr, 2018 · checked 2026-10-06 · independently re-checked
25. ev-dfchol-05 · Meta-analysis or systematic review · meta-analysis of randomized controlled trials
    Total cholesterol and LDL-cholesterol levels were lower following low-fat diets compared with high-fat diets: weighted mean difference (WMD) was -7·05 mg/dl (-0·18 mmol/l; 95 % CI -11·30, -2·80; P=0·001) and -4·41 mg/dl (-0·11 mmol/l; 95 % CI -7·81, -1·00; P=0·011), respectively.
    Br J Nutr, 2018 · checked 2026-10-06 · independently re-checked
26. ev-dfchol-07 · Observational data · meta-analysis of intervention studies
    Multiple regression analyses showed that for every 1% decrease in energy consumed as dietary saturated fatty acid, TC decreased by 0.056 mmol/L and LDL cholesterol by 0.05 mmol/L.
    Am J Clin Nutr, 1999 · checked 2026-10-06 · independently re-checked
27. ev-dfchol-08 · Randomized controlled trial(s) · randomized controlled trial
    Reductions in LDL cholesterol varied by quartile of reported lowering of saturated or trans fat.
    Am J Clin Nutr, 2010 · checked 2026-10-06 · independently re-checked
28. ev-dfchol-09 · Meta-analysis or systematic review · systematic review of randomized controlled trials
    For persons at low cardiovascular risk, reducing or modifying saturated fat intake has little or no benefit over a period of 5 years.
    Ann Intern Med, 2026 · checked 2026-10-06 · independently re-checked
29. ev-dfchol-10 · Meta-analysis or systematic review · network meta-analysis of randomized controlled trials
    Ketogenic diets showed the largest increases in LDL cholesterol [0.43 mmol/L (0.13; 0.74)] total cholesterol [0.55 mmol/L (0.13; 0.96)] and HDL cholesterol [0.12 mmol/L (0.06; 0.18)], compared with the reference diet
    Eur J Nutr, 2026 · checked 2026-10-06 · independently re-checked
30. ev-dfchol-14 · Position of an expert body · position statement
    Replacement of saturated with unsaturated fats lowers low-density lipoprotein cholesterol, a cause of atherosclerosis, linking biological evidence with incidence of CVD in populations and in clinical trials.
    Circulation, 2017 · checked 2026-10-06 · independently re-checked
31. ev-sfhd-01 · Meta-analysis or systematic review · meta-analysis of RCTs
    The included long-term trials suggested that reducing dietary saturated fat reduced the risk of combined cardiovascular events by 17% (risk ratio (RR) 0.83; 95% confidence interval (CI) 0.70 to 0.98, 12 trials, 53,758 participants of whom 8% had a cardiovascular event, I² = 67%, GRADE moderate-quality evidence).
    Cochrane Database Syst Rev, 2020 · checked 2026-10-07 · independently re-checked
32. ev-sfhd-02 · Meta-analysis or systematic review · meta-analysis of RCTs
    We found little or no effect of reducing saturated fat on all-cause mortality (RR 0.96; 95% CI 0.90 to 1.03; 11 trials, 55,858 participants) or cardiovascular mortality (RR 0.95; 95% CI 0.80 to 1.12, 10 trials, 53,421 participants), both with GRADE moderate-quality evidence.
    Cochrane Database Syst Rev, 2020 · checked 2026-10-07 · independently re-checked
33. ev-sfhd-04 · Meta-analysis or systematic review · meta-analysis of RCTs
    There was no evidence of harmful effects of reducing saturated fat intakes.
    Cochrane Database Syst Rev, 2020 · checked 2026-10-07 · independently re-checked
34. ev-sfhd-06 · Meta-analysis or systematic review · meta-analysis of RCTs
    The effects were more pronounced when replacing saturated fat with polyunsaturated fat for nonfatal MI (RR, 0.75 [CI, 0.58 to 0.99]; P for interaction = 0.05; moderate credibility of subgroup effect based on Instrument to assess the Credibility of Effect Modification Analyses assessments).
    Ann Intern Med, 2026 · checked 2026-10-07 · independently re-checked
35. ev-sfhd-07 · Meta-analysis or systematic review · meta-analysis of RCTs
    No significant differences in cardiovascular mortality (relative risk [RR] = 0.94, 95% confidence interval [CI]: 0.75-1.19), all-cause mortality (RR = 1.01, 95% CI: 0.89-1.14), myocardial infarction (RR = 0.85, 95% CI: 0.71-1.02), and coronary artery events (RR = 0.85, 95% CI: 0.65-1.11) were observed between the intervention and control groups.
    JMA Journal, 2025 (Yamada et al.) · checked 2026-10-07 · independently re-checked
36. ev-sfhd-08 · Meta-analysis or systematic review · meta-analysis of RCTs
    The overall pooled risk reduction was 19% (RR = 0.81, 95% confidence interval [CI] 0.70-0.95, p = 0.008), corresponding to 10% reduced CHD risk (RR = 0.90, 95% CI = 0.83-0.97) for each 5% energy of increased PUFA, without evidence for statistical heterogeneity (Q-statistic p = 0.13; I(2) = 37%).
    PLoS Med, 2010 · checked 2026-10-07 · independently re-checked
37. ev-sfhd-09 · Meta-analysis or systematic review · meta-analysis of RCTs
    In meta-analyses, these cholesterol lowering interventions showed no evidence of benefit on mortality from coronary heart disease (1.13, 0.83 to 1.54) or all cause mortality (1.07, 0.90 to 1.27).
    BMJ, 2016 · checked 2026-10-07 · independently re-checked
38. ev-sfhd-11 · Observational data · meta-analysis of cohort studies
    The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1.07 (95% CI: 0.96, 1.19; P = 0.22) for CHD, 0.81 (95% CI: 0.62, 1.05; P = 0.11) for stroke, and 1.00 (95% CI: 0.89, 1.11; P = 0.95) for CVD.
    Am J Clin Nutr, 2010 · checked 2026-10-07 · independently re-checked
39. ev-sfhd-12 · Observational data · meta-analysis
    In observational studies, relative risks for coronary disease were 1.02 (95% CI, 0.97 to 1.07) for saturated, 0.99 (CI, 0.89 to 1.09) for monounsaturated, 0.93 (CI, 0.84 to 1.02) for long-chain ω-3 polyunsaturated, 1.01 (CI, 0.96 to 1.07) for ω-6 polyunsaturated, and 1.16 (CI, 1.06 to 1.27) for trans fatty acids when the top and bottom thirds of baseline dietary fatty acid intake were compared.
    Ann Intern Med, 2014 · checked 2026-10-07 · independently re-checked
40. ev-sfhd-13 · Observational data · meta-analysis of cohort studies
    The certainty of associations between saturated fat and all outcomes was "very low."
    BMJ, 2015 · checked 2026-10-07 · independently re-checked
41. ev-sfhd-15 · Position of an expert body · presidential advisory
    Taking into consideration the totality of the scientific evidence, satisfying rigorous criteria for causality, we conclude strongly that lowering intake of saturated fat and replacing it with unsaturated fats, especially polyunsaturated fats, will lower the incidence of CVD.
    Circulation, 2017 · checked 2026-10-07 · independently re-checked
42. fatg-r6-06 · Observational data · meta-analysis of cohorts
    Total trans fat intake was associated with all cause mortality (1.34, 1.16 to 1.56), CHD mortality (1.28, 1.09 to 1.50), and total CHD (1.21, 1.10 to 1.33) but not ischemic stroke (1.07, 0.88 to 1.28) or type 2 diabetes (1.10, 0.95 to 1.27).
    BMJ, 2015 · checked 2026-10-03 · independently re-checked
43. ev-sfhd-14 · Observational data · pooled cohort analysis
    For a 5% lower energy intake from SFAs and a concomitant higher energy intake from carbohydrates, there was a modest significant direct association between carbohydrates and coronary events (hazard ratio: 1.07; 95% CI: 1.01, 1.14); the hazard ratio for coronary deaths was 0.96 (95% CI: 0.82, 1.13).
    Am J Clin Nutr, 2009 · checked 2026-10-07 · independently re-checked
44. fatg-r6-16 · Position of an expert body · agency fact sheet
    Orlistat is a weight-loss drug that is available as both an over-the-counter (Alli) and prescription (Xenical) medication. It reduces the body's absorption of dietary fat and in doing so, it can also reduce the absorption of fat-soluble vitamins, such as vitamin K.
    NIH Office of Dietary Supplements, Vitamin K Fact Sheet for Health Professionals · checked 2026-10-03 · independently re-checked