简单的饮食改变可以延长你的寿命

诸平

据美国麻省布里格姆总医院（(Mass General Brigham）2025年3月16日提供的消息，经过30年的研究，这种简单的饮食改变可以延长你的寿命（This Simple Diet Change Could Extend Your Life – Backed by 30 Years of Research）。

A large-scale study found that replacing butter with plant-based oils, such as soybean and olive oil, can significantly lower the risk of death from all causes. Researchers linked higher butter intake to a 15% increased risk of mortality, while higher plant-based oil intake was associated with a 16% lower risk. Substituting 10 grams of butter daily with plant-based oil could reduce mortality by 17%.

这项研究对20多万人的饮食习惯进行了30年的跟踪调查，发现黄油含量高但植物油含量低的饮食与死亡风险增加有关。(The study, which tracked the dietary habits of over 200,000 individuals for three decades, found that diets rich in butter but low in plant oils were linked to an increased risk of mortality.)

由麻省布里格姆总医院(Mass General Brigham)、哈佛大学公共卫生学院(Harvard T.H. Chan School of Public Health)、麻省理工学院和哈佛大学的布罗德研究所( Broad Institute of MIT and Harvard)的研究人员进行的一项新研究表明，用植物油代替黄油可能会带来显著的健康益处，包括降低过早死亡的风险。

研究人员分析了30多年来20万人的饮食和健康数据，发现食用更多的植物油，尤其是大豆油、菜籽油和橄榄油，可以降低总体死亡率，也可以减少癌症和心血管疾病的死亡率。相比之下，食用黄油与总死亡率和癌症相关死亡的风险增加有关。该研究结果于2025年3月6日已经在《美国医学会内科杂志》(JAMA Internal Medicine)发表，并在美国心脏协会的EPI/生活方式科学会议(American Heart Association’s EPI/Lifestyle Scientific Sessions)上进行过交流。原文详见：Yu Zhang, Katia S. Chadaideh, Yanping Li, Yuhan Li, Xiao Gu, Yuxi Liu, Marta Guasch-Ferré, Eric B. Rimm, Frank B. Hu, Walter C. Willett, Meir J. Stampfer and Dong D. Wang. Butter and Plant-Based Oils Intake and Mortality. JAMA Internal Medicine, Published online March 6, 2025. DOI: 10.1001/jamainternmed.2025.0205

参与此项研究的有来自美国哈佛大学公共卫生学院（Department of Epidemiology, Harvard T.H. Chan School of Public Health, Boston, Massachusetts, USA; Department of Nutrition, Harvard T.H. Chan School of Public Health, Boston, Massachusetts, USA)、美国波士顿布里格姆和妇女医院及哈佛医学院钱宁网络医学部(Channing Division of Network Medicine, Brigham and Women’s Hospital and Harvard Medical School, Boston, Massachusetts, USA)、美国VA波士顿医疗保健系统(Massachusetts Veterans Epidemiology Research and Information Center, VA Boston Healthcare System, Boston, USA)、丹麦哥本哈根大学(Section of Epidemiology, Department of Public Health, University of Copenhagen, Copenhagen, Denmark)以及美国麻省理工学院和哈佛大学的布罗德研究所（Broad Institute of MIT and Harvard, Cambridge, Massachusetts, USA)的研究人员。

用油代替黄油对健康的重大影响(Significant Health Impact of Swapping Butter for Oil)

令人惊讶的是，我们发现，当我们在日常饮食中用植物油代替黄油时，死亡风险降低了17%。

上述研究论文的第一作者张宇(Yu Zhang音译)说：“这对健康的影响非常大。”张宇是布里格姆妇女医院钱宁网络医学部门（Channing Division of Network Medicine at Brigham and Women’s Hospital）的研究助理，也是美国麻省总布里格姆医疗保健系统（Mass General Brigham healthcare system）的创始成员，现是哈佛大学陈学院流行病学系（Department of Epidemiology at Harvard Chan School）的一名学生。

黄油和食用油的关键区别在于它们所含的脂肪酸种类不同。黄油含有丰富的饱和脂肪酸，而植物油含有较多的不饱和脂肪酸。虽然有很多关于膳食脂肪酸的研究，但很少有研究关注它们的主要食物来源，包括黄油和油。以前的许多研究都是在一个时间点上观察一个人的饮食，而且是在一小部分人群中进行的，限制了它们对公共健康的适用性。

这项新研究分析了来自护士健康研究（Nurses’ Health Study简称NHS）、护士健康研究II （Nurses’ Health Study II简称NHSII）和卫生专业人员随访研究（Health Professionals Follow-up Study简称HPFS）的221054名参与者的饮食数据。每四年，他们都会回答关于他们多久吃一次某种食物的问题。研究人员利用这些数据来估计他们吃了多少黄油和植物油。

总黄油摄入量包括黄油和人造黄油混合物中的黄油，添加到食物和面包中的可涂抹黄油，以及在家烘焙和油炸中使用的黄油。据报道，植物油的摄入量是根据在油炸、煎炒、烘焙和沙拉酱中的使用来估计的。

研究人员还确定了已经死亡的参与者及其死亡原因。通过统计数据来比较不同饮食摄入水平的死亡率，研究人员发现，吃黄油最多的参与者比吃黄油最少的参与者死亡的风险高15%。

相比之下，食用最多植物油的人的死亡风险比食用最少植物油的人低16%。

简单饮食改变的好处（The Benefits of a Simple Dietary Change）

该研究的通讯作者、布里格姆妇女医院钱宁网络医学部（Channing Division of Network Medicine at Brigham and Women’s Hospita）的医学博士丹尼尔·王（Daniel Wang）说：“人们可能会考虑用大豆油或橄榄油代替黄油的简单饮食交换，可以带来显著的长期健康益处。”

丹尼尔·王还是哈佛大学陈学院营养系（Department of Nutrition at Harvard Chan School）的助理教授，以及麻省理工学院和哈佛大学布罗德研究所（Broad Institute of MIT and Harvard）的准成员。“从公共卫生的角度来看，这是可预防的癌症或其他慢性疾病造成的大量死亡。”

研究人员还做了一项替代分析，在一项喂养试验中模拟了用植物油代替黄油对健康的影响。他们发现，用同等热量的植物油代替每天10克黄油（少于一汤匙）可以降低癌症死亡率和总死亡率17%。丹尼尔·王说：“即使在日常饮食中少吃一点黄油，多吃一些植物油，也会对健康有长期的好处。”

研究人员承认他们的研究存在局限性，是因为参与者主要是卫生专业人员，所以他们可能不能代表整个美国人口。不过在未来，他们希望研究这种饮食变化产生如此大影响的生物学机制。

该研究得到了美国国立卫生研究院研究基金资助{National Institutes of Health (UM1 CA186107, P01 CA87969, R01 HL034594, R01 HL088521, U01 CA176726, U01 HL145386, U01 CA167552, R01 HL35464, R01 HL60712, P30 DK46200, R00 DK119412, R01 AG077489 and R01 NR019992)}。 

上述介绍仅供参考，欲了解更多信息敬请注意浏览原文和相关报道。

Key Points

Question  What are the associations of long-term intakes of butter and plant-based oils with mortality in the US population?

Findings  In this cohort study of 221054 adults from 3 large cohorts, higher butter intake was associated with increased total and cancer mortality, while higher intake of plant-based oils was associated with lower total, cancer, and cardiovascular disease mortality.

Meaning  Substituting butter with plant-based oils, particularly olive, soybean, and canola oils, may confer substantial benefits for preventing premature deaths.

Abstract

Importance  The relationship between butter and plant-based oil intakes and mortality remains unclear, with conflicting results from previous studies. Long-term dietary assessments are needed to clarify these associations.

Objective  To investigate associations of butter and plant-based oil intakes with risk of total and cause-specific mortality among US adults.

Design, Setting, and Participants  This prospective population-based cohort study used data from 3 large cohorts: the Nurses’ Health Study (1990-2023), the Nurses’ Health Study II (1991-2023), and the Health Professionals Follow-up Study (1990-2023). Women and men who were free of cancer, cardiovascular disease (CVD), diabetes, or neurodegenerative disease at baseline were included.

Exposures  Primary exposures included intakes of butter (butter added at the table and from cooking) and plant-based oil (safflower, soybean, corn, canola, and olive oil). Diet was assessed by validated semiquantitative food frequency questionnaires every 4 years.

Main Outcomes and Measures  Total mortality was the primary outcome, and mortality due to cancer and CVD were secondary outcomes. Deaths were identified through the National Death Index and other sources. A physician classified the cause of death based on death certificates and medical records.

Results  During up to 33 years of follow-up among 221054 adults (mean [SD] age at baseline: 56.1 [7.1] years for Nurses’ Health Study, 36.1 [4.7] years for Nurses’ Health Study II, and 56.3 [9.3] years for Health Professionals Follow-up Study), 50932 deaths were documented, with 12241 due to cancer and 11240 due to CVD. Participants were categorized into quartiles based on their butter or plant-based oil intake. After adjusting for potential confounders, the highest butter intake was associated with a 15% higher risk of total mortality compared to the lowest intake (hazard ratio [HR], 1.15; 95% CI, 1.08-1.22; P for trend<0.001). In contrast, the highest intake of total plant-based oils compared to the lowest intake was associated with a 16% lower total mortality (HR, 0.84; 95% CI, 0.79-0.90; P for trend<0.001). There was a statistically significant association between higher intakes of canola, soybean, and olive oils and lower total mortality, with HRs per 5-g/d increment of 0.85 (95% CI, 0.78-0.92), 0.94 (95% CI, 0.91-0.96), and 0.92 (95% CI, 0.91-0.94), respectively (all P for trend<0.001). Every 10-g/d increment in plant-based oils intake was associated with an 11% lower risk of cancer mortality (HR, 0.89; 95% CI, 0.85-0.94; P for trend<0.001) and a 6% lower risk of CVD mortality (HR, 0.94; 95% CI, 0.89-0.99; P for trend=0.03), whereas a higher intake of butter was associated with higher cancer mortality (HR, 1.12; 95% CI, 1.04-1.20; P for trend<0.001). Substituting 10-g/d intake of total butter with an equivalent amount of total plant-based oils was associated with an estimated 17% reduction in total mortality (HR, 0.83; 95% CI, 0.79-0.86; P<0.001) and a 17% reduction in cancer mortality (HR, 0.83; 95% CI, 0.76-0.90; P<0.001).

Conclusions and Relevance  In this cohort study, higher intake of butter was associated with increased mortality, while higher plant-based oils intake was associated with lower mortality. Substituting butter with plant-based oils may confer substantial benefits for preventing premature deaths.