However, a review of papers from suggests that people should focus on maintaining a favorable ratio between LDL and high-density lipoprotein HDL levels. Despite this, the AHA still recommend that people with high cholesterol monitor their consumption of butter. They suggest replacing it with healthy fat alternatives such as avocados and olive oil. High cholesterol may not always produce noticeable symptoms. Therefore, some people may need a blood test to check their serum cholesterol levels.
It is essential to monitor cholesterol in the blood as high levels can lead to a condition called atherosclerosis. While many people use medication following a high cholesterol diagnosis, the following lifestyle changes can also help:.
Oils that are high in unsaturated fat but low in saturated and trans fats are heart-healthy substitutes for butter. These include avocado, olive, and sunflower oils. Some people use margarine in place of butter, but there is conflicting evidence regarding this replacement. Margarine uses vegetable oil, so it often contains less saturated fat than butter, which contains animal-based fat.
However, hard margarine can also contain saturated and trans fats, so it is best to check the nutrition labels. If a person has high cholesterol, they can ask their doctor about using stanol-based spreads or sterols, which may help reduce cholesterol levels.
Looking at the nutritional information on food packaging can also help people make healthful choices. The aim should be to limit the intake of saturated and trans fats as much as possible. Some people with high cholesterol may need medications, but doctors will usually always recommend these additional dietary changes initially:.
Recent research counters the original belief that cholesterol in the diet strongly influences blood cholesterol. Being mindful of saturated and trans fat is essential though, as these may contribute to the rise in blood cholesterol. People with high cholesterol may have a higher risk of certain conditions and diseases such as atherosclerosis, stroke, and heart attack.
Butter is high in calories and fat, so people should eat it in moderation or replace it with healthy unsaturated fats. Just one tablespoon of butter contains about calories and By comparison, you could eat a hearty 1.
Of course, fat is more satiating, which brings us to our next topic. Butter is a better choice compared to margarine which may contain trace amounts of trans fats known to raise bad LDL cholesterol and increase the risk of cardiovascular disease and other highly processed fat substitutes, says Bazilian.
Still, plenty of alternatives like olive or avocado oil are lower in saturated fat and serve up added health benefits. Calorically, butter is basically the same as olive or avocado oil it may even contain about 30 fewer calories per serving.
But the distribution of types of fat in each ingredient differ. As noted earlier, butter has the highest proportion of saturated fat, a high intake of which is associated with increased blood cholesterol levels, whereas olive and avocado oils contain more monounsaturated fats that promote heart health. It also has a slightly sweet, nutty flavor. When buying traditional butter, opt for organic and grass-fed varieties, if possible.
Many different types of butter are available, including salted, unsalted, grass-fed, and clarified butter — each of which varies based on their respective ingredients and production method. One tablespoon 14 grams of butter provides the following nutrients 1 :. Although butter is high in calories and fat, it contains a variety of important nutrients as well. It also contains vitamin E, which supports heart health and acts as an antioxidant to protect your cells against damage caused by molecules called free radicals 3.
Additionally, butter contains very small amounts of other nutrients, including riboflavin, niacin, calcium, and phosphorus. Butter is high in calories and fat but also contains several important nutrients, including vitamins A and E. Butter is an excellent source of conjugated linoleic acid CLA — a type of fat found in meat and dairy products. CLA has been linked to impressive health benefits.
Test-tube studies show that CLA may have anticancer properties and could help reduce the growth of breast, colon, colorectal, stomach, prostate, and liver cancer 4 , 5.
Other research suggests that supplementing with CLA could decrease body fat to aid weight management 6 , 7. According to one month study, consuming 3. It may also help enhance immune function and decrease markers of inflammation to support better health 9 , For example, a study in 23 men showed that taking 5. Keep in mind that most available research is conducted using highly concentrated forms of CLA in supplement form rather than the amount found in normal serving sizes of butter.
Additional studies are needed to understand how CLA may impact health when consumed in normal amounts from foods. Butter contains CLA, a type of fat that may have cancer-fighting properties, help reduce body fat, and improve immune function.
Butter is rich in butyrate, a type of short-chain fatty acid that has been associated with several benefits. Butyrate is also produced by the beneficial bacteria in your gut and is used as a source of energy for the cells in your intestines It can promote digestive health by reducing intestinal inflammation and supporting the uptake of fluids and electrolytes to promote regularity and electrolyte balance Additionally, it may aid in treating irritable bowel syndrome IBS , a condition characterized by symptoms like stomach pain, bloating, constipation, and diarrhea According to some animal studies, butyrate may also improve insulin sensitivity, boost metabolism , and decrease fat cell formation to support weight control 17 , However, these studies were performed using concentrated doses of butyrate.
More studies are needed to evaluate how the butyrate found in normal serving sizes of butter may affect health in humans. Butter contains butyrate, a type of fat that may improve digestive health, decrease inflammation, and support weight control according to human and animal studies.
Butter contains a good amount of saturated fat , which is a type of fat found in foods including meat and dairy products. Historically, saturated fat was commonly believed to be an unhealthy, artery-clogging form of fat, assumed to harm heart health. Yet, recent research has found no link between saturated fat intake and increased risk of heart disease or dying from heart disease 19 , Still, saturated fat should be combined with a variety of other heart-healthy fats as part of a well-rounded diet.
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