The results are in: Eat everything in moderation, especially butter. According to a Harvard University study published in JAMA Internal Medicine, eating large amounts of saturated fats found in butter, margarine and other high-fat dairy products could shorten your life.

The study followed the eating habits of more than 126,000 people and spanned three decades. Researchers found that those who ate larger quantities of trans-fats and saturated fats had a higher risk of dying than those who didn’t. For every 2 percent rise in trans-fat intake, the chance of death rose by 16 percent among the study’s participants. Eating saturated fat isn’t much better: A 5 percent jump in consumption increased the risk of death by 8 percent.

But the opposite was true for plant-based polyunsaturated and monounsaturated fats found in foods such as salmon, olive oil and walnuts. When eating fat, look to nature: The researchers found that replacing just 5 percent of calories from saturated fats with the same amount of calories from naturally occurring plant-based polyunsaturated or monounsaturated fat reduced the risk of death by 27 percent and 13 percent, respectively.

Researchers said the results should motivate people to eat a more plant-based diet, and it doesn’t have to be boring or exclude meat. Lacto-vegetarians don’t eat meat or eggs, but dairy products are fine. Lacto-ovo-vegetarians avoid meat, but dairy products and eggs are OK. Swap dairy products such as yogurt and milk for those made from nuts or rice. Trade beef for lentils, beans, quinoa or tofu to make sure you’re still getting enough protein. Your heart and health will thank you.