Recent research reveals a strong link between dietary fats and longevity. Choosing plant oils over butter may help reduce mortality risk and support heart health, according to a comprehensive study by Harvard researchers published in JAMA Internal Medicine. Here are seven key reasons to make the switch in your diet.

1. Plant Oils Lower Mortality Risk

The study followed more than 221,000 adults for up to 33 years and found that people consuming the most plant oils had a 16% lower risk of death compared to those who consumed the least. In contrast, high butter consumption increased mortality risk by 15%. For more on dietary fats, see our article on Healthy Fats to Include in Your Diet.

2. Reduced Risk of Cardiovascular Disease

Plant oils such as olive oil, canola, and soybean oil are rich in unsaturated fats known to improve cholesterol levels and lower the risk of heart attack and stroke. Learn how to lower cholesterol naturally with diet changes.

3. Lower Cancer Mortality

Higher butter intake raised cancer death risk, while plant oils were linked with a decrease in cancer mortality. These oils contain antioxidants and essential fatty acids that may protect cells from damage.

4. Rich in Essential Fatty Acids

Unlike butter, which lacks essential fatty acids, plant oils provide omega-3 and omega-6 fats necessary for brain function, immune support, and reducing inflammation.

5. Help Manage Inflammation

Plant oils have anti-inflammatory properties, helping to reduce chronic inflammation — a root cause of many chronic diseases, including diabetes and heart disease.

6. Versatile for Cooking and Flavor

From salad dressings to sautéing, plant oils like olive, sesame, and mustard oil offer diverse flavors and culinary uses. Harvard experts recommend experimenting with different oils to find your favorites. Check out our guide to Top Plant-Based Oils for Heart Health.

7. Supported by Dietary Guidelines

The Dietary Guidelines for Americans and the American Heart Association recommend replacing saturated fats like butter with unsaturated fats found in plant oils for better health outcomes.

Study Strengths and Considerations

The Harvard study’s large sample size and long follow-up add weight to the findings. However, as observational research, it cannot prove cause and effect. Most participants were white health professionals, so results may vary in other populations.

Conclusion: Make the Switch for Better Health

Incorporating more plant oils and cutting back on butter is a practical, flavorful way to improve your diet and potentially live longer. For more on healthy fats and heart health, check out our article Healthy Fats to Include in Your Diet.