When it comes to our health, the fats we eat play a crucial role in how long and how well we live. A new study has found that butter, which is high in saturated fat, may increase the risk of early death, while plant-based oils—especially olive, soybean, and canola oil—can help lower the risk of heart disease and cancer-related deaths.

Butter vs. Plant-Based Oils: What the Research Says

Scientists analyzed data from over 221,000 adults over 30+ years. They found that:

• Higher butter intake was linked to a 15% increased risk of death from all causes.
• Higher plant-based oil intake was linked to a 16% lower risk of death from all causes.
• Using olive, soybean, and canola oil instead of butter significantly reduced the risk of cancer and heart disease.

This means that small changes—like switching from butter to plant-based oils—could make a big difference in long-term health.

Why Are Plant-Based Oils Better?

Plant-based oils contain healthy unsaturated fats that help:

✅ Lower bad cholesterol (LDL) and improve heart health
✅ Reduce inflammation, which can lower cancer risk
✅ Support brain function and overall well-being

On the other hand, butter is high in saturated fat, which can:

❌ Raise cholesterol levels, increasing heart disease risk
❌ Promote inflammation, leading to health issues
❌ Be linked to higher cancer-related deaths

Simple Swaps for a Healthier Diet

You don’t have to give up all your favorite foods—just make small swaps!

• Instead of butter on toast, try olive oil or avocado spread.
• Use canola or soybean oil for cooking instead of butter.
• Choose salad dressings made with healthy oils instead of creamy ones.

Bottom Line

Your daily choices matter. Substituting butter with plant-based oils can lower your risk of heart disease and cancer while supporting a longer, healthier life. At Cross County Cardiology, we’re here to help you make heart-smart choices. Your heart—and your future self—will thank you!

Need guidance on heart-healthy eating? Schedule a consultation with us today!