Olive oil is a great source of heart-healthy unsaturated fat.
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Key Takeaways
In a new study, people who got most of their dietary fat from plants were less likely to die prematurely than people who got most of their dietary fat from animal products like meat and cheese.
Plant-based foods are higher in unsaturated fats, which are associated with better metabolism and cholesterol regulation.
Fats from eggs and dairy were specifically tied to a higher risk of early death.
A new study suggests one key to a longer life may be to get more of your dietary fat from plants instead of animals.
For the study, researchers followed more than 400,000 adults for over two decades, starting when they were 61 years old on average. During the study period, about 185,000 people died, and almost 59,000 of those deaths were caused by heart disease.
Overall, participants who had the highest intake of plant fats in their diets were 9 percent less likely to die during the study period than those who ate the least of these foods, according to findings published in JAMA Internal Medicine.
Individuals who ate the most plant fats were also 16 percent less likely to die of causes related to heart disease during the study.[1]
At the same time, people with the highest intake of animal fats in their diets were 16 percent more likely to die of all causes and 14 percent more likely to die of cardiovascular causes than participants who had the smallest amounts of animal fats in their diets.
Benefits of Plant-Based Fats
While the study wasn’t a controlled experiment designed to prove whether or how specific types of fats might be harmful or beneficial, there are a couple of good reasons why plant fats might be associated with a lower risk of premature death, says Maya Vadiveloo, PhD, RD, an associate professor of nutrition at the University of Rhode Island in Kingston.
“First, if a person is consuming a higher percentage of plant-based fats, they are also consuming a higher proportion of plant-based foods relative to animal foods,” says Dr. Vadiveloo, who wasn’t involved in the new study. This aligns with dietary guidelines from the American Heart Association that emphasize whole grains, fruits, and vegetables, and advise limiting consumption of animal protein — particularly red and processed meats.[2]
“Additionally, plant-based fats are unsaturated fats, and a higher ratio of unsaturated to saturated fats is associated with improved lipid metabolism and better cholesterol regulation,” Vadiveloo says.
When researchers looked at specific types of fats, they found that two particular types of plant-based fats — those from grains and those from vegetable oils — appeared to have the biggest longevity benefits.
Benefits of Grains and Vegetable Oils
People who got the most fats from grains were 8 percent less likely to die of all causes during the study, and 14 percent less likely to die of cardiovascular causes in particular, compared with people who consumed the smallest amounts of these fats.
Similarly, individuals who got the most fats from vegetable oils were 12 percent less likely to die of all causes and 15 percent less likely to die of cardiovascular causes in particular, the study also found.
“Olive oil, canola oil, peanut oil and many other oils are in a plant-based diet,” says J. David Spence, MD, a professor emeritus of neurology and clinical pharmacology at Western University and the director of the Stroke Prevention and Atherosclerosis Research Centre at the Robarts Research Institute in London, Ontario.
“But I think what is really important is not necessarily to increase the intake of plant-based fats, but to reduce the intake of animal fat,” says Dr. Spence, who wasn’t involved in the new study.
Some specific animal fats stood out in the study for their stronger link to premature death.
Participants with the highest consumption of dairy fat were 9 percent more likely to die of all causes and 7 percent more apt to die of cardiovascular causes than participants who consumed the smallest amounts of these fats.
In addition, people with the highest intake of egg fat were 13 percent more likely to die of all causes and 16 percent more likely to die of cardiovascular causes during the study period.
Some other sources of animal fats, such as red meat, appeared to be linked to an increased risk of premature death, too, but the connection was too small to rule out the possibility that it was due to chance.
“People who want to avoid a heart attack or stroke should limit their intake of meat, particularly red meat, and avoid egg yolks,” Spence says. “Egg whites are fine, and egg substitutes make very tasty omelets, frittatas, and other egg dishes.”
If you’re looking to reduce animal fats and increase plant fats in your diet, plant-based meat alternatives are a great place to start, Vadiveloo says. That’s because red and processed meats are linked to a wide variety of chronic health issues like heart disease, cancer, and diabetes that can cut your lifespan short.
Practically speaking, this means looking for ways to increase your consumption of whole plant-based foods like fruits, vegetables, whole grains, nuts and seeds, beans, and healthy plant oils, Vadiveloo says.
And, when you do choose animal-based foods, look for lean and minimally processed options, as well as low-fat dairy products, Vadiveloo adds. Eat eggs in moderation, while you’re at it.
“Often animal-based fats travel with less healthy dietary patterns high in saturated fats, refined grains, sodium, and added sugars,” Vadiveloo says. “So some of the risk may be attributed to the low consumption of plant-based foods consumed in animal-rich diets.”
