A team of researchers from Chalmers University of Technology in Sweden and the German Institute of Human Nutrition strongly recommends reducing saturated fat intake and switching to unsaturated plant-based fats, particularly those that have been staples in the Mediterranean diet for centuries. This dietary shift can help keep our hearts healthy for as long as possible.
Consuming high amounts of saturated fats raises levels of bad cholesterol in the blood. This can lead to the buildup of fat deposits, narrowing of blood vessels, and an increased risk of stroke and heart attack. Additionally, weight gain from excessive saturated fat consumption can also contribute to the development of type 2 diabetes.
Researchers have found that individuals who consume more plant-based oils have a one-third lower risk of heart attacks and strokes, and a 25% lower likelihood of developing type 2 diabetes.
How the Study Was Conducted
Initially, the team analyzed blood fat levels in 113 British participants. One group of these volunteers followed a diet high in saturated animal fats, such as butter and lard, for 16 weeks, while the other group consumed unsaturated plant-based fats, like olive oil and nuts.
Blood fat levels were assessed using a metric known as the multi-lipid index (MLS). Dr. Fabian Eichelmann, a German nutrition expert and lead author of the study, explained, “A high MLS indicates a healthy fat profile in the blood, and a high intake of unsaturated plant-based fats combined with low consumption of saturated animal fats can help achieve such positive MLS levels.”
Next, the researchers correlated the MLS scores with data from two large-scale studies that tracked cardiovascular disease and type 2 diabetes risk over several years.
The analysis revealed that individuals with higher MLS scores (indicating a diet rich in unsaturated fats) had a 32% lower risk of developing cardiovascular diseases and a 26% lower risk of type 2 diabetes.
This led the researchers to wonder whether individuals with low MLS scores could benefit from switching to a diet high in unsaturated fats, particularly the Mediterranean diet. By examining results from another study involving 7,500 participants, they found that those with low MLS scores who transitioned to a diet rich in unsaturated fats saw their risk of developing diabetes decrease by 42%.
Clemens Wittenbecher, a Swedish food and nutrition expert, noted, “Our study further reinforces the health benefits of a diet high in unsaturated plant-based fats, such as the Mediterranean diet.” The findings are especially significant for those who have yet to change their eating habits.
The study’s conclusions were published in the journal Nature Medicine.
A small amount of fat is considered an essential part of a balanced diet. Healthy fats help the body absorb certain vitamins and lower harmful cholesterol levels, as reported by the Daily Mail.
Experts recommend that men consume no more than 30 grams of saturated fats per day, while women should limit their intake to no more than 20 grams.
Attention! While the study authors praised the benefits of oils, it’s important to remember that not all plant-based fats are unsaturated. For example, palm and coconut oils are sources of saturated fats.