AHA Recommends Eating More Plant-Based Fats

The American Heart Association (AHA) has issued a new report recommending Americans to consume more plant-based monounsaturated fats and less animal-based monounsaturated fats. According to the report, plant-based sourceshave a positive impact on heart health, lowering the risk of heart disease as well as early death associated with heart disease.

The AHA followed more than 20,000 men and women over the course of 22 years, during which they analyzed the participants' diets and payed close attention to their health. Researchers found that participants who consumed the most monounsaturated fatty acids from plant-based sources were 16% less likely to die from all causes than their counterparts who consumed the least amount.

Of course, monounsaturated fat is considered the "good" type of fat. Commonly found in olive oil, nuts and fish, it works to lower bad cholesterol levels and raise good cholesterol levels. This one-two punch has a positive impact on the heart, reducing the risk of stroke, heart disease and other heart conditions. On the other hand, trans fat is the worst type of fat, and it should be completely avoided to protect against heart disease. Saturated fat falls somewhere in the middle, as it's not too bad but not too good for your either.

By consuming more unsaturated fats in your diet, you'll keep your cholesterol levels in check while promoting a healthy heart in the process. Unsaturated fats have also been shown to reduce inflammation in the body, which is another reason to make them a part of your regular diet. They'll fight and neutralize inflammation, promoting better overall health.

As revealed by the AHA, however, not all sources of unsaturated fats are made equal. Those from plants typically offer greater health benefits than those found in meats. By adjusting your diet accordingly, you'll reap the greatest benefits from unsaturated fats.

“Our results emphasize the importance of the source and quantity 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," wrote the AHA.

The bottom line is that you should focus your diet on plant-based sources of unsaturated fats. Whether it's soybeans, olive oil or nuts, plant-based sourced such as these offer the highest nutritional value and greatest health benefits. You can still consume animal-based sources of unsaturated fats, but don't expect them to offer the same nutritional value.