Which Fats Should You Eat to Live Longer?
New research clears the confusion about which fats to consume, which to avoid, and which are safe in moderation.
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New research brings good news: Fat does not have to be bad for your health.
A team of researchers from Harvard University examined the dietary habits of 126,000 individuals who were followed over 32 years. The study documented the types of fats they consumed at the start and then again every two to four years.
Until recently, fat was shunned by doctors and nutritionists, who advised avoiding it whenever possible. Even in the past few years, as it became evident that the matter was not so clear-cut and not all fats had the same health effects, it was still not entirely clear which fats were preferable. This new research, however, found definitively that there are clear differences between types of fats. Want to reduce your risk of death from disease? Consume more monounsaturated fats (found in olive oil, avocado, almonds, and more) and polyunsaturated fats (found in fish such as salmon, mackerel, halibut, as well as nuts and seeds such as flaxseed and more).
In contrast, consumption of trans fats posed a risk of death from any disease. Trans fat also significantly increased the risk of heart disease and diabetes.
And what about saturated fats? They fall somewhere in the middle. The study found that their consumption slightly increases the risk of death from any cause, but not as drastically as trans fat. This finding aligns with another recent study suggesting that butter (rich in saturated fat) is not particularly harmful to health and may even offer some protection against diabetes.
The bottom line? Eat plenty of unsaturated fats, consume saturated fat in moderation, and avoid anything that contains trans fat. To your health.
A team of researchers from Harvard University examined the dietary habits of 126,000 individuals who were followed over 32 years. The study documented the types of fats they consumed at the start and then again every two to four years.
Until recently, fat was shunned by doctors and nutritionists, who advised avoiding it whenever possible. Even in the past few years, as it became evident that the matter was not so clear-cut and not all fats had the same health effects, it was still not entirely clear which fats were preferable. This new research, however, found definitively that there are clear differences between types of fats. Want to reduce your risk of death from disease? Consume more monounsaturated fats (found in olive oil, avocado, almonds, and more) and polyunsaturated fats (found in fish such as salmon, mackerel, halibut, as well as nuts and seeds such as flaxseed and more).
In contrast, consumption of trans fats posed a risk of death from any disease. Trans fat also significantly increased the risk of heart disease and diabetes.
And what about saturated fats? They fall somewhere in the middle. The study found that their consumption slightly increases the risk of death from any cause, but not as drastically as trans fat. This finding aligns with another recent study suggesting that butter (rich in saturated fat) is not particularly harmful to health and may even offer some protection against diabetes.
The bottom line? Eat plenty of unsaturated fats, consume saturated fat in moderation, and avoid anything that contains trans fat. To your health.
