Swap butter for unsaturated oils
Replacing saturated fats can lower the risk of cardiovascular events.
The number, drawn
Why it matters
Saturated fat raises LDL cholesterol, which contributes to artery disease. Long term trials in a Cochrane review found 17% fewer combined cardiovascular events after reducing saturated fat, with little clear effect on mortality. Replacing it with unsaturated fats is more useful than simply adding oil to the same meals.
How to do it
- Use rapeseed, olive, sunflower or soybean oil in place of butter, ghee or lard.
- Choose nuts, seeds or avocado as alternatives to some foods rich in saturated fat.
- Compare labels on spreads and prepared foods for saturated fat.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Think of the fat you use most. If it is butter, ghee, lard or coconut oil, choose olive or rapeseed oil as its replacement.
5 minutes
Compare two spreads per 100 g for saturated fat, choosing a suitable lower saturated fat option.
15 minutes
Adapt one familiar recipe by replacing its butter or ghee with a small amount of unsaturated oil; list what you need.
30 minutes
Make that adapted meal, using the oil in place of the usual solid fat and keeping portions comfortable.
A plan
Replace one regular source
- Week 1: Change the fat you use for one frequent cooking task.
- Week 2: Compare a spread or prepared food and choose less saturated fat.
- Week 3: Keep the swaps you enjoy and review another meal.
In real life
- Use a little olive or rapeseed oil instead of butter in the pan.
- Choose an unsaturated oil spread in place of butter on toast.
- Try avocado in place of some cheese in a sandwich.
Watch out for
- Common mistakeDo not assume coconut oil is a healthier swap: it is high in saturated fat, so choose olive or rapeseed oil.
- Common mistakeDo not simply add oil to your usual fats: replace some butter, ghee or lard.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- 2020 Cochrane review; 12 trials and 53,758 participants in the cardiovascular event analysis
- The number
- Reducing saturated fat cut combined cardiovascular events by 17% in trials (Cochrane, 2020)
- Outcome
- combined cardiovascular events in trials
- Comparison
- reduced saturated fat versus higher intake or usual diet
- Tier 1 guidelineEffect of cutting down on the saturated fat we eat on our risk of heart diseaseCochrane, 2020
- Tier 1 guidelineHeart Healthy Living: Choose Heart Healthy FoodsNIH NHLBI, 2025
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.