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by Reed Mangels, PhD, RD

Fat is an essential nutrient for humans. It provides energy, helps with absorption of essential vitamins, and supports growth. Fats are found in plant foods and in animal-based foods. From a health standpoint, does the source of fat matter?

A group of researchers set out to answer that question by looking at results from a very large study. This study, called the National Institutes of Health-AARP Diet and Health Study, took place in the United States from 1995 until 2019. More than 400,000 men and women with an average age of 61.2 years were studied. Information was collected about their diets at the start of the study and they were followed for up to 24 years. Over that time, more than 185,000 people died.

Those with higher intakes of plant fats, especially fats from grains and vegetables oils were less likely to die overall or to die from heart disease or stroke compared to those with the lowest intake of plant fats. Those with higher intakes of fat from meat, dairy products, and eggs were more likely to die overall or to die from heart disease or stroke compared to those with the lowest intakes of these fat sources. The study authors calculated that replacing 5% of calories from animal fat, red meat fat, dairy fat, or egg fat with plant fat, grain fat, or vegetable oil fat was associated with a 4% to 24% lower risk of death overall and a 5% to 30% lower risk of death from cardiovascular disease (1).

Although this was not a study of vegans, it suggests that vegans’ avoidance of animal fats may help to explain their lower risk of dying from cardiovascular disease (2). In addition, this study supports the replacement of animal fats (including fats from meat, dairy products, and eggs) with plant fats for improved health. From a health standpoint, the source of fat matters.

References

1. Zhao B, Gan L, Graubard BI, et al. Plant and animal fat intake and overall and cardiovascular disease mortality. JAMA Intern Med. 2024;184(10):1234-1245.
2. Landry MJ, Senkus KE, Mangels AR, et al. Vegetarian dietary patterns and cardiovascular risk factors and disease prevention: An umbrella review of systematic reviews. Am J Prev Cardiol. 2024;20:100868.

To read more about cardiovascular disease and vegan/vegetarian diets see:

Heart Healthy Diets: The Vegetarian Way

Vegetarian Diet Reduces Risk of Cardiovascular Disease

Healthier Vegetarian Diets Are Associated with a Reduced Risk of Major Cardiovascular Events

Vegan Diet Improves Cardiovascular Health: Results of a Twins Study