We hear a lot about the benefits of eating more plant proteins, but the fat from plants is also good news for longevity. Research, published in JAMA Internal Medicine, demonstrates that people who get more of their fats from plant sources cut their odds for early death, and death from heart disease. Conversely, the study of more than 400,000 people tracked for up to 24 years, provides evidence that diets high in animal-based fats, including dairy and eggs, are associated with elevated risks of overall and cardiovascular disease mortality. Compared to people who took in the least amount of plant-based fats, those who placed in the highest one-fifth of participants in terms of their intake of fats from sources like nuts, grains and vegetable oils had a 9% lower chance of death from any cause and a 14% lower odds of dying from heart disease, specifically, the data showed. Plant-based fats are recognized for their greater composition of monounsaturated and polyunsaturated fatty acids, whereas animal-based fats are characterized by a higher proportion of saturated fatty acids. That makes this lunch sandwich fatty in a good way.
Chunky Avocado Salad Sandwich
1/2 C chopped red onion
1 1/2 C cooked or canned chickpeas
1 large avocado, cubed
1/3 C chopped oil-packed sun-dried tomatoes
1/4 C sliced almonds
1/3 C chopped cilantro
1 T fresh lemon
1/2 t smoked paprika (optional)
1/2 t cumin powder
1/2 t salt
1/4 t black pepper
8 slices whole grain, toasted
1 mango, sliced
2 cups baby spinach
Place onion in a small bowl, cover with cold water and let soak 15 minutes. Place chickpeas in a bowl and roughly mash with a fork or potato masher. Add avocado and mash again until avocado is smooth, yet still contains a few chunky pieces. Drain onion and stir into chickpea mixture along with sun-dried tomatoes, almonds, cilantro, lemon juice, smoked paprika if using, cumin, salt, and pepper. When ready to serve, mound some of the chickpea mixture on a slice of toasted bread. Top with mango, spinach, and a second slice of bread. Makes 4 Servings
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
