Monounsaturated fats from plants

Diets rich in monounsaturated fats from plants may reduce the risk of death from heart disease and other causes. The greatest reductions in the risk of death were found when healthy fats from plant sources replaced saturated fats, trans fats and refined carbohydrates. According to preliminary research presented in the American Heart Association’s Epidemiology and Prevention. Lifestyle and cardiometabolic health scientific sessions 2018.

Study

“Our results emphasize the importance of the source and amount of monounsaturated fatty acids in the diet**. We should eat more monounsaturated fatty acids from plant sources and less monounsaturated fatty acids from animal sources**.” Said Marta Guasch, Ferré, Ph.D. Research associate and one of the lead authors of this study along with Geng Zong, Ph.D., researcher. Monounsaturated fats are generally liquid at room temperature and solidify when refrigerated. Plant-based sources of monounsaturated fats include olive oil and other vegetable oils, avocados, nuts and seeds. Animal-based sources of monounsaturated fats include full-fat dairy products, eggs, poultry, red meat and fish. To evaluate the impact of monounsaturated fatty acid consumption on death from cardiovascular disease and other causes, researchers used data from 63,412 women from the Nurses’ Health Study and 29,966 men from the Health Professionals Follow-up Study. Both studies used detailed food frequency questionnaires administered every four years to assess the composition of participants’ diets. This type of observational study can identify a trend among participants, but it cannot corroborate cause and effect.

Results

During an average of 22 years of follow-up, there were 20,672 deaths among participants, 4,588 of them from heart disease. Analyzing the dietary information, the researchers found that:

• Participants with a higher intake of monounsaturated fatty acids from plants had a 16% lower risk of death from any cause. Compared to those with lower consumption.
• Participants with a higher intake of monounsaturated fatty acids from animals had a 21% increased risk of death from any cause.
• Replacing saturated fats, refined carbohydrates (such as simple sugars), or trans fats with the same amount of calories (2% – 5% of total) from monounsaturated fatty acids from plants may reduce the risk of death from heart disease and death from any cause by 10% to 15%.
• Replacing animal monounsaturated fatty acids with the same amount of calories (5% of total) from animal monounsaturated fatty acids could reduce the risk of deaths from heart disease and deaths from any cause by 24% to 26%. In the study, risks were adjusted. This is to take into account several known factors that could influence the risk of death. Including ethnicity, habits such as smoking, alcohol consumption, fruits and vegetables, and total calories. Family history of chronic diseases, physical activity, body mass index. Also risk factors for heart disease when participants enrolled. The results should be interpreted with caution because the study relied on participants reporting what they ate. And because participants who consume higher amounts of plant-based foods may be more health conscious in general.