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Researchers at Chalmers University of Technology in Sweden and the German Institute of Human Nutrition recommend cutting saturated fats and switching to unsaturated plant-based fats—especially those common in the Mediterranean diet. That dietary shift can help protect heart health.
Eating a lot of saturated fat raises levels of bad cholesterol in the blood. That can lead to fatty deposits, narrowed blood vessels, and a higher risk of stroke and heart attack. Weight gain from excessive saturated fat intake can also raise the risk of type 2 diabetes.
Researchers found that people who consume more plant-based oils had a one-third lower risk of heart attack and stroke, and a 25% lower risk of developing type 2 diabetes.
How the Study Was Conducted
First, the team measured blood fat levels in 113 British participants. One group followed a diet high in saturated animal fats, such as butter and lard, for 16 weeks, while the other group ate unsaturated plant-based fats, like olive oil and nuts.
Blood fat levels were assessed using a metric called 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 compared the MLS scores with data from two large-scale studies that tracked cardiovascular disease and type 2 diabetes risk over several years.
The analysis showed that people with higher MLS scores—indicating a diet rich in unsaturated fats—had a 32% lower risk of developing cardiovascular disease and a 26% lower risk of type 2 diabetes.
The researchers then asked whether people with low MLS scores could benefit from switching to a diet high in unsaturated fats, particularly the Mediterranean diet. Looking at another study of 7,500 participants, they found that those with low MLS scores who switched to a diet rich in unsaturated fats reduced their diabetes risk by 42%.
Clemens Wittenbecher, a Swedish food and nutrition expert, said, “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 relevant for people who haven’t changed their eating habits yet.
The study’s conclusions were published in the journal Nature Medicine.
A small amount of fat is essential to a balanced diet. Healthy fats help the body absorb fat-soluble vitamins and can lower harmful cholesterol levels, the Daily Mail reports.
Experts recommend men consume no more than 30 grams of saturated fat per day and women no more than 20 grams.
Note: While the study authors highlighted the benefits of many plant oils, not all plant-based fats are unsaturated. Palm and coconut oils, for example, are high in saturated fat.
