Why Plant Oils Might Outperform Butter for Heart Health

A recent study followed over 220,000 people for more than 30 years and explored how different dietary fats affect health. The study found a strong link between eating more butter and a higher risk of death. In contrast, researchers linked using more plant-based oils to a lower risk of death.

Let's explore the basics of "good" and "bad" fats for heart health. We'll also talk about sources of fat like butter and plant oils. Plus, we’ll share some tips for improving your cardiovascular health diet.

The Basics of Good and Bad Fats for Heart

Cardiovascular disease remains the leading cause of death globally. An estimated 17.9 million people suffer from heart disease each year. With that reality in mind, the American Heart Association (AHA) highlights healthy eating for the heart by picking good fats for a balanced diet. 

These are two types of fats:

• Saturated Fats: These “bad” fats are commonly found in animal products. These include red meat, full-fat dairy, and butter. 
• Unsaturated Fats: These “good” fats come from plant-based sources:
  
  • Monounsaturated Fats are found in olive oil, avocados, and some nuts.
  • Polyunsaturated Fats, including essential omega-3 and omega-6 fatty acids, are found in many plant oils (soybean, canola, sunflower), fatty fish, and some nuts and seeds.

The AHA recommends eating monounsaturated and polyunsaturated fats. These fats are food for the heart. They improve cholesterol levels and lower the risk of heart disease.

Butter: A Look at Saturated Fats

Butter is a staple kitchen ingredient. It’s commonly used for our favorite baked treats, vegetable dishes, and seared steak. While butter is praised for its great taste and source of vitamins A, D, E, and K, many people worry about its high saturated fat content. 

We all know that elevated LDL cholesterol is a major risk factor for heart disease. And butter has saturated fatty acids that can raise LDL cholesterol, known as "bad" cholesterol. 

The study shows that eating more butter raises the risk of death by 15%, regardless of the overall quality of one's diet. This suggests butter's link to mortality may extend beyond other dietary factors. Butter used in baking or frying shows a weaker risk connection, possibly because of less frequent use.

Plant-Based Oils: Source of Unsaturated Fat

From the olive oil drizzled over a fresh salad to the canola oil used in your daily cooking, or even the soybean oil in your favorite Asian dish, these plant-based oils are used in many of the meals you prepare. Unlike butter, these plant-based oils contain monounsaturated and polyunsaturated fats—a.k.a “good fats” for heart health.

• Olive oil is particularly high in monounsaturated fats and antioxidants. These antioxidants help protect cells from damage, contributing to overall health.
• Canola and soybean oils are good sources of polyunsaturated fats and omega-3 fatty acids. Omega-3s and essential fatty acids provide numerous benefits for cardiovascular health.

The independent study mentioned earlier supports the benefits of plant-based oils. Consuming roughly two tablespoons of plant-based oils daily relates to a lower mortality risk of 16%. Canola oil, especially, had the strongest relation with reduced risk, followed by olive and soybean oil. 

The study also found replacing 10 grams of butter with plant oils each day may lead to a 17% drop in overall mortality.

6 Ways to Eat Healthy Food for a Healthy Heart

While it’s challenging to remove butter from your diet, incorporating more cardiac-healthy foods may benefit heart health over time. Here are some foods to eat for a healthy heart:

1. Eat Less Red Meat and Dairy: Choose lean meats and low-fat dairy.

2. Cook with Olive, Canola, or Soybean Oil: Use these instead of butter or regular cooking oil.

3. Make Salad Dressings with Olive Oil: Skip store-bought dressings and make your own.

4. Snack on Nuts and Seeds: Grab a handful of nuts or seeds instead of chips or cookies. Almonds, peanuts, and pistachios are also good sources of protein.

5. Add Avocado to Meals: Slice avocado onto sandwiches and salads or blend into smoothies.

6. Eat Fish a Few Times a Week: Choose salmon, tuna, or mackerel for omega-3s.

Maintaining a wholesome lifestyle is a step closer to maintaining good health. Remember, healthy fats are important, but a balanced diet is key, too.

Good vs Bad Fats: Final Takeaway

Focusing on "good" fats is great for heart health. Butter is not really harmful to your health when consumed in moderation and as part of a balanced diet. Consuming unsaturated fats like plant-based oils is better for a healthier, longer life.

It's important to note that the independent research was observational. It examined what the subjects ate and their health outcomes over time. It also did not assign specific diets to the participants. The study found a strong link between fat intake and the risk of death, but it doesn't prove that one causes the other.

Also, everyone has different dietary needs. What works for you might not be best diet for someone else. When changing your diet, consider your health, lifestyle, and any conditions. Speak to your doctor or dietitian for dietary advice that fits your needs.