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!
