Quick-fix diets are easy to find on the internet, but knowing what really works isn’t so easy. While many diets claim that cutting fat and replacing it with carbohydrates is the key to a healthier lifestyle, new research shows otherwise. A study published recently in the journal JAMA Internal Medicine found that low-fat, high-carbohydrate diets are unlikely to provide any kind of health benefit.

During the study, Harvard University researchers analyzed the eating habits of more than 126,000 men and women by surveying them every two to four years for up to 32 years. The team then measured what would happen if participants replaced 5 percent of saturated fat intake with either another type of fat, or with carbohydrate-rich food.

The findings showed that replacing fat with carbs such as sugars or refined grains provided no health benefit. However, replacing saturated fat with foods high in polyunsaturated fats, such as seafood and walnuts, led to a 27 percent decrease in mortality caused by cardiovascular disease, cancer and neurodegenerative disease. And there was a 13 percent reduction in deaths among those who switched from saturated fat to monounsaturated fats found in foods such as avocados and olive oil.

The researchers concluded that the findings provide further evidence that not all fats are created equal, and that replacing animal fats with healthier fats found in fish, avocados and olive oil can lead to a longer life.

Other foods considered to be a source of healthier fat include eggs, seeds and beans. According to the National Heart, Lung and Blood Institute, exercising regularly and eating a diet rich in fruits, vegetables and grains can also lower your risk for heart disease.