Changing Your Diet Can Prolong Your Life

A recent study from Harvard T.H. Chan School of Public Health and Brigham and Women's Hospital has revealed that replacing butter with plant-based oils such as soybean, olive, and canola oil can significantly reduce the risk of premature death. The study, published in JAMA Internal Medicine, analyzed data from over 200,000 people over a 30-year period. 

Key Findings of the Study

Researchers found that higher butter consumption was associated with an increase in overall mortality and cancer-related deaths. For every additional 10 grams of butter consumed daily, the risk of cancer mortality increased by 12%. In contrast, increasing the intake of plant-based oils by 10 grams daily was linked to an 11% reduction in cancer mortality and a 6% decrease in cardiovascular disease mortality. Moreover, substituting 10 grams of butter daily with plant-based oils was associated with a 17% reduction in total mortality. 

Benefits of Plant-Based Oils

Plant-based oils are rich in unsaturated fatty acids and antioxidants, which reduce inflammation and improve cardiovascular health. These oils, lower in saturated fats than butter, help reduce LDL (“bad”) cholesterol levels, thus lowering the risk of heart disease. 

Dietary Recommendations

Experts recommend simple substitutions in daily eating habits to reap these benefits. For example, using olive or canola oil instead of butter for cooking or dressing salads can be an effective strategy. Additionally, it is advisable to choose unrefined oils to maximize the intake of beneficial nutrients. 

Additional Considerations

Although butter contains nutrients like vitamins A and K2, its high saturated fat and calorie content can counteract these benefits if consumed in excess. Therefore, it is recommended to moderate butter intake and prioritize healthier fat sources. 

Conclusion

Scientific evidence supports the recommendation to replace butter with plant-based oils to improve overall health and reduce the risk of premature death. Incorporating soybean, olive, and canola oils into your daily diet is a simple and effective strategy for long-term well-being.