Transitioning from a diet rich in saturated animal fats to one abundant in plant-based unsaturated fats can profoundly influence blood lipid composition.
Recent research featured in Nature Medicine reveals that diets high in unsaturated plant fats, like those found in the Mediterranean diet, are linked to reduced risks of type 2 diabetes and cardiovascular disease.
Clemens Wittenbecher, lead researcher at Chalmers University of Technology, emphasizes the study’s findings, suggesting targeted dietary advice to benefit those considering dietary changes.
The study, analyzing lipid profiles in blood, draws from the DIVAS trial, involving 195 UK participants divided into groups consuming diets varying in fat types for 16 weeks. Blood samples provided data for a scoring system indicating beneficial effects of swapping saturated with unsaturated fats.
Fabian Eichelmann from the German Institute of Human Nutrition Potsdam-Rehbruecke, co-author of the study, highlights the Multi-Lipid Score (MLS), which shows that diets rich in unsaturated plant fats lead to healthier blood lipid profiles.
The study applies MLS and a simplified score, reduced MLS (rMLS), to prior cohort studies and dietary trials, revealing significantly lower risks of cardiometabolic diseases in participants with higher scores indicating favorable fat intake.
Despite its strengths, the study has limitations, such as its focus on participants of European descent, limiting broader applicability.
Reducing saturated fat intake benefits heart health
The World Health Organization advises reducing saturated fat intake to lower LDL cholesterol and improve heart health.
Substituting saturated with polyunsaturated or monounsaturated fats from plant sources can lower the risk of coronary heart disease.
Evangeline Mantzioris, PhD, a dietitian from South Australia, notes, “Animal fats increase heart disease risk by elevating blood lipids like triglycerides and cholesterol.”
Why fats matter for health
Fats are essential for cell membranes and brain health. Dana Hunnes, PhD, a dietitian at RR-UCLA Medical Center, points out, “Plant-based fats also offer micronutrients and antioxidants, reducing inflammation.”
The Dietary Guidelines for Americans recommend less than 10% of daily calories from saturated fats. However, many exceed this recommendation with foods like deli sandwiches and burgers.
Healthier fat choices include swapping cheese for nuts or seeds and butter for oils high in unsaturated fats like olive oil or avocado oil.
Choosing the best plant-based oils
Monounsaturated oils like olive and avocado oils are healthier choices. However, oils like palm and coconut, though plant-based, are high in saturated fats and may not be ideal.
Reheating oils can produce harmful compounds, affecting health negatively.
Simple swaps for healthier fats
Canola, corn, safflower, sunflower, and soybean oils are suitable butter alternatives. Avoiding butter in sandwiches or using plant-based spreads enhances flavor and health benefits.
Making gradual dietary changes from saturated to unsaturated fats is key to long-term health improvements.
