Making small changes to your diet can have a big impact on your long-term health. A recent study published in Nature Medicine suggests that simply swapping butter for plant-based oils like olive or avocado oil could significantly reduce your risk of developing heart disease and type 2 diabetes.
Swapping Butter For Plant Based Oils
Traditionally, diets high in saturated animal fats have been linked to an increased risk of chronic diseases. This new research shows that replacing these saturated fats with unsaturated fats found in plant-based sources can positively alter the composition of fats in your bloodstream.
The study, led by researchers at Chalmers University of Technology in Sweden, analysed data from a dietary intervention trial involving 113 participants. Researchers divided participants into three groups. Each group followed a diet rich in a specific type of fat: saturated animal fat, monounsaturated plant-based fat, or polyunsaturated plant-based fat. Throughout the study, blood samples were collected from the participants.
The researchers developed a scoring system based on the blood lipid data, which they called the multi-lipid score (MLS). This score reflects the overall healthiness of a person’s blood fat profile. The reduction in risk was particularly significant for heart disease, with a six-fold decrease observed in those with higher MLS scores. Similarly, the risk of type 2 diabetes was reduced by five times.
Limitations Of The Study
It’s important to note that the study does have limitations. The participants were primarily of European descent, which may affect the generalisability of the findings to other populations. Additionally, further research is needed to validate the absolute effect sizes observed.
Despite these limitations, the current body of evidence strongly suggests that reducing saturated fat intake and replacing it with unsaturated fats from plant-based sources can significantly benefit your heart health. This aligns with recommendations from the World Health Organisation, which advises lowering saturated fat intake to improve cholesterol levels and promote heart health.
So, which plant-based oils are best for cooking? Experts recommend opting for those rich in monounsaturated fats, such as olive oil, avocado oil, peanut oil, and grapeseed oil. Plant-based omega-3 sources like walnut oil, flaxseed oil, and hemp oil are also excellent choices.
The key to success is making gradual changes. Slowly incorporating more plant-based unsaturated fats into your diet while reducing saturated fats can significantly improve your heart health and overall well-being.
Cover Image Courtesy: Canva (Representative Image)
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