According to a large Swedish study, older adults who eat lots of fish and vegetables may live longer contrary to those who don't.
EPA and DHA, two fatty acids found in fish were linked with nearly 20 percent lower odds of death for both men and women.
Among more than four thousand 60-year-old men and women, those with the highest blood levels of polyunsaturated fats (PUFAs), which comes from fish as well as plants, were essentially less likely to die from heart disease or any cause over about 15 years as opposed to those with lowest levels.
In an email senior study author Dr. Ulf Riserus noted that, "The study supports current dietary guidelines that advise having sufficient intake of both fish and vegetable oils in a heart-healthy diet."
Dr. Ulf Riserus is a nutrition researcher at Uppsala University in Sweden, said by email.
Most adults should get no more than 20 to 35 percent of daily calories from fats, according to current dietary guidelines. Most of this should come from good fats, with no more than 10 percent coming from saturated fats and very little trans-fat.
Polyunsaturated and monounsaturated fats are the good kind that produce healthy cholesterol levels, especially when replace with saturated and trans fars, which are the bad actors, Yahoo Health noted.
These good fats are found in fish such as herring, trout and salmon, along with avocados, olives, walnuts and liquid vegetable oils such as soybeans, safflower, corn, olive, sunflower and canola.
Another report from Daily Times Gazette suggests it is crucial to include a special kind of unsaturated fat, called omega-3 fats, in the diet. Good sources of this include canola oil, flax seeds, walnuts and fish. Omega-3 fats, especially from marine sources such as shellfish and fish, have more powerful health benefits as compared to omega-3 fats from plant sources, such as walnuts and flax seeds.
That being said, omega-3 fats from plant sources are a good choice too, especially for people who don't eat fish.
It's best to consume plant foods high on essential fats in its whole form. As a whole food, fats are aptly packaged along with other essential nutrients such as carbohydrates, protein, fiber, vitamins, minerals, and lots of important phytochemicals. This naturally balance combinations enable fats to metabolize effectively in the body.
Its worth noting that when free fats (oils) are stripped away from other ingredients found in grains, seeds, fruits or nuts, they become high in calories, thus losing their additional nutrients.
This implies that whole plant foods rich in fat are health-promoting. They can even lead to weight gain when eaten excessively.
