What Happens to Your Heart Health When You Eat Butter

Butter makes almost everything taste better. A pat melting over a warm piece of toast, a spoonful swirled into a sauce or a dab on a stack of pancakes; it adds a rich, satisfying flavor that is hard to replicate. But for years, butter has been at the center of a debate about its impact on our health, particularly our hearts. Is it a dietary villain to be avoided at all costs, or can it be part of a healthy lifestyle?

Experts say the truth about butter is more nuanced than a simple “good” or “bad” label. The story involves saturated fat, cholesterol and the context of your entire diet. Let’s break down what really happens to your heart health when you eat butter.

First, it helps to know what’s actually in that golden stick. Butter is a dairy product made by churning cream until the fat separates from the liquid (buttermilk). It’s primarily composed of fat (about 80%) with the rest being water and milk solids. This fat content is what gives butter its creamy texture and rich flavor. It also contains some fat-soluble vitamins, including vitamin A, vitamin E and vitamin K2. However, the main point of discussion is its high concentration of saturated fat. 

How Butter Affects Heart Health

The way butter interacts with your body is complex. It influences several key markers of heart health, from cholesterol levels to insulin resistance.

Saturated Fat and LDL Cholesterol

There’s no debating that butter is high in saturated fat. As Lisa Young, Ph.D., RD, notes, “A diet high in saturated fat can prompt the liver to produce more LDL cholesterol.” LDL cholesterol is often called the “bad” cholesterol because, over time, elevated levels can contribute to plaque buildup in the arteries, making them narrower and stiffer. This process, known as atherosclerosis, can increase the risk of heart attack and stroke. For this reason, dietary guidelines have traditionally recommended limiting saturated fat intake. One study showed that eating two tablespoons of butter per day was linked to elevated total cholesterol and LDL cholesterol, reinforcing this concern.

However, new research indicates that consuming dairy products, even those higher in saturated fat, might be linked to a lower risk of heart disease. This has led to the idea of the “dairy food matrix,” which looks at how the unique structure of dairy impacts health. When examining different types of dairy, the findings suggest that saturated fats from dairy and dairy-based fats are either neutral or potentially beneficial for heart and metabolic health.

Impact on HDL Cholesterol

While the focus is often on LDL, butter may also influence HDL cholesterol, the “good” kind. HDL helps remove cholesterol from your arteries, transporting it back to the liver where it can be processed and removed from the body. Some research suggests that certain fats in butter, while raising LDL, might also give a slight boost to HDL levels. This dual effect adds a layer of complexity to understanding butter’s overall impact.

Triglycerides and Insulin Resistance

Emerging research is exploring how different foods affect other heart health markers like triglycerides (a type of fat in your blood) and insulin resistance. High triglycerides are a known risk factor for heart disease.  

Interestingly, some recent findings suggest that butter’s effect might not be as straightforward as once believed. For example, one study looked at how butter, margarine and non-hydrogenated oils affect heart and metabolic health over time.  “Results found about 1 teaspoon of butter daily was linked to lower risk of heart disease and type 2 diabetes. Findings included less insulin resistance, higher blood HDL-cholesterol (HDL-C or “good” cholesterol) and lower triglyceride (TG) levels,” per Chris Cifelli, Ph.D., FASN. On the other hand, eating more margarine was tied to a higher risk of both heart disease (29% increase) and type 2 diabetes (41% increase). In summary, butter, when consumed in moderation, may be a healthier fat choice compared to margarine, especially for heart and metabolic health.

How Butter Stacks Up Against Other Fats

When choosing a spread or cooking fat, the options can be overwhelming. Here’s a quick look at how butter compares to other common fats.

• Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, which are widely recognized for their heart-protective benefits. It’s associated with lower LDL cholesterol and reduced inflammation, making it a staple of heart-healthy diets like the Mediterranean diet. For cooking and dressings, it’s generally considered a healthier choice than butter.
• Margarine: For decades, margarine was promoted as a heart-healthy alternative to butter. However, early versions were high in trans fats, which are now known to be far more harmful to heart health than saturated fats. While most modern margarines are free of trans fats, their healthfulness depends on the oils from which they are made. Spreads made from olive or avocado oil may be better choices.
• Coconut Oil: Like butter, coconut oil is high in saturated fat. However, the type of saturated fat is different. Coconut oil contains more medium-chain triglycerides (MCTs), which are metabolized differently than the long-chain fatty acids in butter. While some claim MCTs offer health benefits, research shows that coconut oil may be linked to elevated LDL cholesterol more than unsaturated plant oils, so it should also be consumed in moderation.

How to Enjoy Butter Wisely

The consensus among experts is that you shouldn’t eat butter by the stickful, but generally healthy people don’t necessarily need to banish butter from their kitchen. It’s all about balance, portion size and what you’re eating it with.

“When it comes to diet, small amounts of butter can add flavor and can be part of a balanced diet when paired with heart-healthy foods like vegetables and whole grains,” explains Whitney Stuart, M.S., RD.

Here are some practical tips for enjoying butter wisely:

1. Practice Moderation: A little goes a long way. Instead of slathering a thick layer on your toast, use just a thin pat. Measure it out to keep portion sizes in check.
2. Pair it with Nutrient-Dense Foods: Using a small amount of butter to sauté vegetables or spread on a slice of whole-grain bread is much different from adding it to highly processed foods. The overall nutritional quality of your meal matters most.
3. Choose Your Moments: Save butter for when its flavor can really shine. For everyday cooking, consider using healthier fats like olive oil. For that perfect flaky pie crust or a special sauce, butter might be the right choice.
4. Watch Overall Calorie Intake: “High butter intake can contribute to excess calorie consumption and weight gain, which further impacts heart health,” Stuart advises. Be mindful of your total daily intake of fats and calories.

Our Expert Take

Butter can absolutely have a place in a balanced, nutrient-rich diet, especially when used thoughtfully. Context matters – no expert is suggesting eating a stick of butter every day, but incorporating small amounts to enhance the flavor of nutrient-dense foods, like vegetables or whole grains, can make healthy eating more enjoyable and sustainable. 

As Cifali notes, “Butter can likely fit into an overall nutrient-rich, balanced diet that includes the recommended nutrient-dense food groups like vegetables, whole grains, dairy foods (i.e., milk, cheese, yogurt), fruits and lean proteins—as long as daily calories and saturated fat are kept in check.” This approach emphasizes moderation and the importance of the overall dietary pattern rather than focusing on individual foods in isolation.

Emerging research also suggests that butter, when consumed in moderation, may have a more neutral or even beneficial impact on heart and metabolic health than previously thought. For example, using a small pat of butter to sauté vegetables might not only improve their taste but also help you meet your daily vegetable intake—a win for both flavor and nutrition. The key is to enjoy butter as part of a diet rich in whole, nutrient-dense foods while being mindful of portion sizes and overall calorie intake. By doing so, you can strike a balance that supports both your health and your palate.