A recent study published in JAMA Internal Medicine indicates that consuming more plant-based fats, particularly from grains and vegetable oils, may reduce the risk of death. The research, which followed over 400,000 adults for more than two decades, found that high intake of plant fats was associated with a 9% lower risk of all-cause mortality and a 14% lower risk of death from heart disease. Conversely, higher consumption of animal fats was linked to increased mortality risks, with a 16% higher risk of overall death and a 14% higher risk of heart disease.
The study, conducted from February 2021 to May 2024, utilized data from the NIH-AARP Diet and Health Study, which tracked participants from 1995 to 2019. Researchers analyzed dietary fat sources and their impact on mortality by categorizing participants into five groups based on their intake of plant and animal fats. Advanced statistical methods were used to estimate risk ratios, accounting for various factors.
The analysis revealed that individuals with the highest intake of plant-based fats had a reduced risk of death. Specifically, those consuming the most plant fats daily had a 9% lower risk of overall mortality and a 14% lower risk of death from heart disease compared to those with the lowest intake. Plant-based fats from grains and vegetable oils were particularly beneficial.
In contrast, higher intake of animal fats was associated with greater mortality risks. Participants with the highest animal fat consumption had a 16% increased risk of all-cause death and a 14% increased risk of heart disease death. Notably, dairy and egg fats had the most significant impact on overall mortality among animal fat sources.
The study also estimated that replacing just 5% of calories from animal fats with an equivalent amount from plant fats could significantly lower mortality risk—by 4% to 24% for overall mortality and 5% to 30% for heart disease mortality.
Despite the promising results, the study’s observational nature means it cannot establish direct causality. Limitations include the lack of population diversity and reliance on self-reported dietary data, which may not account for long-term dietary changes. The researchers noted that the observed effects were “consistent but small,” suggesting that while the findings are interesting, their practical significance may be limited.
Kiran Campbell, RDN, and Thomas M. Holland, MD, provided insights into why plant-based fats might offer longevity benefits. Campbell pointed out that plant fats contain higher levels of monounsaturated and polyunsaturated fats, which can positively impact cholesterol levels and inflammation. Holland emphasized that animal fats, particularly from red meat, are high in saturated fats and cholesterol, which are linked to increased heart disease risk.
The study highlights the potential benefits of incorporating more plant-based fats into one’s diet, though it also underscores the complexity of nutrition and the need to consider overall dietary patterns rather than focusing on individual nutrients. Further research is needed to validate these findings and explore their practical applications.