The optimal amount of dietary fat and the kind of dietary fat intake on long-term human has attracted major attention, debate, and disagreement between health experts, to say the least! More data is welcome on whether fats are healthy and what kind of fats are healthiest.
A new large study provides encouraging data that fats derived from plants like nuts, seeds, avocados, and olives are associated with an advantage in lifespan.
This large prospective cohort study took place in the US from 1995 to 2019. The analysis of men and women was conducted in the National Institutes of Health–AARP Diet and Health Study. Data were analyzed from February 2021 to May 2024. Specific food sources of dietary fats and other dietary information were collected at baseline, using a validated food frequency questionnaire.
The analysis included 407 ,531 men and women (57% male, the mean age was 61 years). During follow-up, 185 111 deaths were ascertained, including 58 526 CVD deaths.
A greater intake of plant fat, particularly fat from grains and vegetable oils, was associated with a lower risk for overall and CVD mortality, respectively, comparing the highest to the lowest quintile.
In contrast, a higher intake of total animal fat, dairy fat, or egg fat was associated with an increased risk for mortality for overall and CVD mortality, respectively, comparing the highest to the lowest quintile.
Replacement of 5% energy from animal fat with 5% energy from plant fat, particularly fat from grains or vegetable oils, was associated with a lower risk for mortality: 4% to 24% reduction in overall mortality, and 5% to 30% reduction in CVD mortality.
Recognizing this was not a randomized, blinded trial, and that it relied on a dietary history to predict long-term outcome, the findings from this prospective cohort study demonstrated consistent but small inverse associations between a higher intake of plant fat, particularly fat from grains and vegetable oils, and a lower risk for both overall and CVD mortality.
A diet with a high intake of animal-based fat, including fat from dairy foods and eggs, was also shown to be associated with an elevated risk for both overall and CVD mortality.
The message is clear when this large study is combined with hundreds of other research studies. Whole food plant choices of a diverse nature favor cardiovascular health outcomes and lifespan while choices of animal foods reduce lifespan.
At the Kahn Center, we will continue to teach and advise a whole-food plant based diet for the prevention and reversal of cardiovascular disease.
