# Swap butter for unsaturated oils

Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/)

- Canonical: https://healthy100.jock.pl/replace-saturated-fat/
- Language: en
- First published: 2026-09-27
- Evidence checked: 2026-09-28, using AI-assisted source verification
- Clinical review: Not clinically reviewed
- Number 18 of 100 in the list: https://healthy100.jock.pl/#replace-saturated-fat

Replacing saturated fats can lower the risk of cardiovascular events.

**The number:** Reducing saturated fat cut combined cardiovascular events by 17% in trials ([Cochrane, 2020](https://www.cochrane.org/evidence/CD011737_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease))

## The evidence

- Evidence grade: A. 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
- Outcome: combined cardiovascular events in trials
- Comparison: reduced saturated fat versus higher intake or usual diet
- Impact: 77/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk.

## 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

1. Use rapeseed, olive, sunflower or soybean oil in place of butter, ghee or lard.
2. Choose nuts, seeds or avocado as alternatives to some foods rich in saturated fat.
3. Compare labels on spreads and prepared foods for saturated fat.

## Putting it into practice

### Start now

- 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.

### What it looks like

- 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.

### Common mistakes

- Do not assume coconut oil is a healthier swap: it is high in saturated fat, so choose olive or rapeseed oil.
- Do not simply add oil to your usual fats: replace some butter, ghee or lard.

### A structured start

**Replace one regular source**

1. Week 1: Change the fat you use for one frequent cooking task.
2. Week 2: Compare a spread or prepared food and choose less saturated fat.
3. Week 3: Keep the swaps you enjoy and review another meal.

### Trusted how-to guides

- [Facts about fat](https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/), NHS

## Sources

- [Effect of cutting down on the saturated fat we eat on our risk of heart disease](https://www.cochrane.org/evidence/CD011737_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease), Cochrane, 2020 (Tier 1 guideline)
- [Heart Healthy Living: Choose Heart Healthy Foods](https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods), NIH NHLBI, 2025 (Tier 1 guideline)

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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.

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