A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease.
Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats.
Benefits Of Plant Fats
The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health.
Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils.
Benefits Of Vegetable Oils And Grains
During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems.
Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats.
Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks.
How To Increase Your Intake Of Plant Fats
Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan.
What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!
