{"id":18076,"date":"2025-08-06T11:03:33","date_gmt":"2025-08-06T15:03:33","guid":{"rendered":"https:\/\/observatoireprevention.org\/?p=18076"},"modified":"2025-08-06T11:03:34","modified_gmt":"2025-08-06T15:03:34","slug":"to-live-longer-replace-butter-with-vegetable-oils","status":"publish","type":"post","link":"https:\/\/observatoireprevention.org\/en\/2025\/08\/06\/to-live-longer-replace-butter-with-vegetable-oils\/","title":{"rendered":"To Live Longer, Replace Butter with Vegetable Oils!"},"content":{"rendered":"<section class=\"wp-block-borealisaurora-aurora-custom-block-posts-resume\">\n    <div class=\"aurora-custom-block-posts-resume\">\n        <div class=\"container\">\n            <div class=\"title\">\n                <h2>Overview<\/h2>\n            <\/div>\n                <div class=\"content\" >\n                \n\n<ul class=\"wp-block-list\">\n<li>Consuming animal-based fats is associated with an&nbsp;increased risk of premature death, while fats from plant sources have the&nbsp;opposite effect, helping to&nbsp;reduce mortality.<\/li>\n\n\n\n<li>A large-scale study shows that<strong>&nbsp;<\/strong>higher butter intake&nbsp;raises the risk of death by&nbsp;about 15%, whereas&nbsp;consumption of vegetable oils&nbsp;reduces that risk by&nbsp;15\u201320%.<\/li>\n\n\n\n<li>Overall,&nbsp;replacing butter with vegetable oils&nbsp;as the main source of dietary fat could reduce the risk of premature death by&nbsp;17%.<\/li>\n<\/ul>\n\n            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n<p>A vast number of studies have clearly shown that&nbsp;replacing saturated fats\u2014found mainly in animal-based foods\u2014with&nbsp;unsaturated fats, especially those from plant sources, is strongly linked to a&nbsp;reduced risk of cardiovascular events&nbsp;and&nbsp;early mortality&nbsp;(<a href=\"https:\/\/observatoireprevention.org\/en\/2020\/02\/05\/choosing-dietary-sources-of-unsaturated-fats-has-many-health-benefits\/\">see our article on this topic<\/a>).<\/p>\n\n\n\n<p><a href=\"https:\/\/observatoireprevention.org\/en\/2018\/12\/17\/toward-a-consensus-on-the-effects-of-dietary-fat-on-health\/\">The current consensus<\/a>&nbsp;is thus that&nbsp;lowering saturated fat intake, combined with&nbsp;increased intake of high-quality unsaturated fats&nbsp;(especially monounsaturated and omega-3 polyunsaturated fats), represents the&nbsp;optimal fat profile&nbsp;to enhance life expectancy.<\/p>\n\n\n\n<p>This was recently confirmed by&nbsp;<a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2821738\">a&nbsp;large-scale study<\/a>&nbsp;involving over&nbsp;400,000 adults&nbsp;followed for&nbsp;24 years. The study found that&nbsp;higher intake of animal fats&nbsp;was associated with a&nbsp;15% increase&nbsp;in the risk of all-cause and cardiovascular mortality. In contrast,&nbsp;regular consumption of plant-based fats&nbsp;was linked to a&nbsp;10\u201315% reduction&nbsp;in the risk of both types of death (Figure&nbsp;1).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"558\" src=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-1-ENG-1-1024x558.jpg\" alt=\"\" class=\"wp-image-18077\" srcset=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-1-ENG-1-1024x558.jpg 1024w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-1-ENG-1-300x163.jpg 300w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-1-ENG-1-768x418.jpg 768w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-1-ENG-1-1536x837.jpg 1536w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-1-ENG-1.jpg 1946w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>Figure\u00a01. Risk of Total (black) and Cardiovascular (red) Mortality According to the Type of Fat Consumed<\/strong>. Values represent comparisons between the highest and lowest intakes for each fat type. Adapted from\u00a0<a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2821738\">Zhao et al. (2024)<\/a>.<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>A more detailed analysis revealed that the&nbsp;increased risk of cardiovascular mortality from animal fats&nbsp;appears to be&nbsp;mainly due to fats from dairy products and eggs, whereas the&nbsp;reduction in mortality associated with plant-based fats&nbsp;is&nbsp;most pronounced for fats from vegetable oils and whole grains&nbsp;(Figure&nbsp;2).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"674\" src=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-2-ENG-1-1024x674.jpg\" alt=\"\" class=\"wp-image-18079\" srcset=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-2-ENG-1-1024x674.jpg 1024w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-2-ENG-1-300x198.jpg 300w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-2-ENG-1-768x506.jpg 768w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-2-ENG-1-1536x1011.jpg 1536w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-2-ENG-1.jpg 1950w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>Figure\u00a02. Impact of Different Fat Sources on Cardiovascular Mortality Risk<\/strong>. Animal fat sources are shown in red, and plant-based fat sources in green. Values represent comparisons between the highest and lowest intake levels for each fat source. Adapted from\u00a0<a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2821738\">Zhao et al. (2024)<\/a>.<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>These&nbsp;opposing effects&nbsp;of animal vs. plant fat sources on mortality risk suggest that&nbsp;replacing animal fats with plant-based fats&nbsp;could have a&nbsp;positive impact on longevity. In this regard, when the authors modelled the effect of replacing&nbsp;5% of calories from animal fats with an equivalent amount from plant fats, they observed up to a&nbsp;24% reduction in all-cause mortality&nbsp;and a&nbsp;30% reduction in cardiovascular mortality, especially when the plant fats came from&nbsp;vegetable oils and whole grains.<\/p>\n\n\n\n<p>This finding aligns with several other studies showing that&nbsp;replacing saturated fats with unsaturated fats&nbsp;may reduce the&nbsp;relative risk of cardiovascular disease by about 30%\u2014<a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/cir.0000000000000510\">an effect&nbsp;comparable to that of statin medications<\/a>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Butter vs. Vegetable Oils<\/strong><\/p>\n\n\n\n<p>Another way to assess the impact of this fat substitution is by&nbsp;comparing butter and vegetable oils, two commonly used foods with&nbsp;completely opposite fat profiles&nbsp;(see Table&nbsp;1).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Butter, made from cream, contains about&nbsp;62% saturated fats, which are associated with increased cardiovascular risk.<\/li>\n\n\n\n<li>Vegetable oils, on the other hand, are rich in&nbsp;polyunsaturated fats, which have been linked to&nbsp;lower cardiovascular risk.<\/li>\n\n\n\n<li>Olive oil, and to a lesser extent&nbsp;canola oil, stand out for their&nbsp;high content of monounsaturated fats, which are also considered beneficial for heart health.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<table id=\"tablepress-161\" class=\"tablepress tablepress-id-161\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\">Fat source<\/th><th class=\"column-2\">Saturated<\/th><th class=\"column-3\">Monounsaturated<\/th><th class=\"column-4\">Polyunsaturated<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Butter<\/td><td class=\"column-2\">62%<\/td><td class=\"column-3\">26%<\/td><td class=\"column-4\">4%<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Canola oil<\/td><td class=\"column-2\">7%<\/td><td class=\"column-3\">62%<\/td><td class=\"column-4\">31%<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Soybean oil<\/td><td class=\"column-2\">15%<\/td><td class=\"column-3\">25%<\/td><td class=\"column-4\">60%<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Safflower oil<\/td><td class=\"column-2\">11%<\/td><td class=\"column-3\">20%<\/td><td class=\"column-4\">69%<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Olive oil<\/td><td class=\"column-2\">8%<\/td><td class=\"column-3\">78%<\/td><td class=\"column-4\">14%<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">Coconut oil<\/td><td class=\"column-2\">82%<\/td><td class=\"column-3\">6%<\/td><td class=\"column-4\">2%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-161 from cache -->\n\n\n<p><strong>Table\u00a01. Fatty Acid Content of Butter and Various Vegetable Oils<\/strong>. The fat composition of\u00a0coconut oil\u00a0is included for comparison, to illustrate that\u00a0tropical oils are not a valid alternative to butter when aiming to reduce saturated fat intake,\u00a0<a href=\"https:\/\/observatoireprevention.org\/en\/2017\/07\/25\/saturated-fats-coconut-oil-and-cardiovascular-disease\/\">as discussed earlier<\/a>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2831265\">A&nbsp;recent large-scale study<\/a>&nbsp;clearly illustrates the&nbsp;beneficial effects&nbsp;of&nbsp;replacing butter with vegetable oils. Conducted with&nbsp;220,000 participants&nbsp;over a period of&nbsp;33 years, the study found that individuals who consistently consumed the&nbsp;highest amounts of butter&nbsp;during that time (about&nbsp;10 grams per day, or roughly&nbsp;1 tablespoon) had a&nbsp;15% higher risk of premature death from all causes&nbsp;(Figure&nbsp;3).<\/p>\n\n\n\n<p>In contrast, those who consumed the&nbsp;most vegetable oils&nbsp;(about&nbsp;25 grams per day, or&nbsp;5 teaspoons&nbsp;on average) had a&nbsp;15% lower mortality risk, with the&nbsp;reduction reaching 20%&nbsp;among those who&nbsp;primarily used olive oil.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"471\" src=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-3-ENG-1024x471.jpg\" alt=\"\" class=\"wp-image-18082\" srcset=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-3-ENG-1024x471.jpg 1024w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-3-ENG-300x138.jpg 300w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-3-ENG-768x353.jpg 768w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-3-ENG-1536x706.jpg 1536w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-3-ENG-2048x942.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>Figure\u00a03. Association Between Butter or Vegetable Oil Consumption and Risk of Premature Mortality<\/strong>. Values represent comparisons between the highest and lowest intake levels for each fat source. Adapted from\u00a0<a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2831265\">Zhang et al. (2025)<\/a>.<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>These&nbsp;opposing effects&nbsp;mean that&nbsp;simply replacing butter with an equivalent amount of vegetable oil&nbsp;is linked to a&nbsp;significant reduction in the risk of premature death\u2014whether from&nbsp;all causes,&nbsp;cancer, or, to a lesser extent,&nbsp;cardiovascular disease&nbsp;(Figure&nbsp;4).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"878\" src=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-4-ENG-1024x878.jpg\" alt=\"\" class=\"wp-image-18084\" srcset=\"https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-4-ENG-1024x878.jpg 1024w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-4-ENG-300x257.jpg 300w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-4-ENG-768x659.jpg 768w, https:\/\/observatoireprevention.org\/wp-content\/uploads\/2025\/08\/Fig.-4-ENG.jpg 1476w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>Figure\u00a04. Effect of Replacing Butter with Vegetable Oils on Mortality Risk<\/strong>. Values represent the change in risk associated with replacing\u00a010\u00a0grams of butter per day\u00a0(approximately one tablespoon) with an\u00a0equivalent amount of vegetable oil. Adapted from\u00a0<a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2831265\">Zhang et al. (2025)<\/a>.<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>In summary, this study clearly shows that&nbsp;small, simple changes in dietary habits\u2014in this case,&nbsp;replacing butter with vegetable oils&nbsp;as the main source of fat\u2014can have&nbsp;very positive impacts on health.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A recent study reports that replacing one tablespoon of butter daily with vegetable oil could reduce the risk of premature death by 17%.<\/p>\n","protected":false},"author":3,"featured_media":17966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1578,1552,1553],"tags":[],"coauthors":[1619],"class_list":["post-18076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardiovascular-diseases","category-fat","category-olive-oil"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>To Live Longer, Replace Butter with Vegetable Oils! 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