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    Ask a Dietitian: Is Butter Bad for Heart Health?

    by Loop Nutrition on

    So, you’re standing in the kitchen, butter knife in hand. You debate skipping that schmear because you know it’s “not good for you”—but wait, how did you learn that? And what does “not good” even mean?

    Butter has been a confusing food for decades. Shamed as "a heart attack waiting to happen" by some, then praised as a “natural” choice by others. It’s enough to make you want to toss the whole stick and just eat dry toast.

    Let’s clear things up and answer the question you’re probably asking: Is butter bad for you?

    Well, butter isn’t “bad.” But it isn’t a superfood either. It’s best thought of as a flavor enhancer (fine in moderation, but not something to rely on as your main source of fat.)

    Is Butter Good or Bad?

    This is the #1 question people have about butter, and the answer lies in its nutritional profile. Butter is high in saturated fat. Consistent, high intake of saturated fat can raise LDL (“bad”) cholesterol, a known risk factor for heart disease. → To understand this better, read our blog post explaining 'Good' Fats vs. 'Bad' Fats.

    But rather than looking at individual foods, we, as dietitians, like to look at the whole picture to understand how your nutrition affects your body's functions. So an occasional swipe of butter on whole-grain toast when you maintain an overall balanced diet is unlikely to meaningfully impact heart health.

    The greater concern is often the context in which butter is consumed. The saturated fat adds up quickly in foods like pastries, creamy sauces, and on refined carbohydrates.

    So butter's saturated fat is a consideration. But how does it stack up against its common replacement, margarine?

    Butter vs. Margarine: Which Is Healthier?

    Margarine was promoted as the healthier option for years because it contains less saturated fat than butter. However, the trans fats created during its manufacturing process are now known to be worse for heart health than natural saturated fat.

    Here's what you should know before you pick one to buy:

    • Margarine: If you choose it, pick a soft, tub-style spread that is clearly labeled 0g trans fat and contains no “partially hydrogenated oils.”
    • Butter: If you prefer it, use it in small amounts. The real key to a 'healthy' diet is getting most of your fats from unsaturated sources like olive oil, nuts, and avocados.

    Ultimately, neither is a 'healthy' food. The healthiest choice is to use either sparingly and prioritize whole-food fats!

    How to Eat Butter in a Healthy Way

    Again, you don’t need to eliminate butter to follow a 'healthy' diet. But here are some ways that you can use to incorporate it mindfully into your everday eating habits:

    1. Use it as a Seasoning, Not a Main Ingredient. Think of butter as a seasoning. A small amount melted on steamed vegetables, a baked potato, or whole-grain toast adds flavor without going overboard.
    2. Balance Your Fat Intake. If you enjoy butter at one meal, balance it by using unsaturated fats at others. Cook with olive oil, add avocado to your salad, or snack on a handful of nuts.
    3. Pair it with Nutrient-Rich Foods. Combine butter with high-fiber, whole foods. For example, a thin spread on whole-wheat toast with avocado and an egg provides a balanced mix of nutrients, unlike butter on white bread alone.
    4. Be Portion Aware. A standard serving of butter is one teaspoon (about 5 grams). Visualizing this can help prevent unintentionally using three or four servings at once.

    Who Should Limit or Avoid Butter?

    While moderation works for most, some people should be more cautious with saturated fat intake. Most professionals will advise you to limit butter if you have:

    • Been diagnosed with high LDL cholesterol
    • Existing heart disease
    • A strong family history of heart disease or high cholesterol

    If you fall into these categories, consult with your doctor or click here to meet with a registered dietitian for more personalized guidance.

    The Bottom Line on Butter

    Don’t stress about a little butter. Enjoy it if you like it! Just don’t go overboard, and try to make sure most of the fats you eat in a day come from plants and fish, not just dairy and meat.

    Think of your diet like a budget: you have a certain amount of saturated fat “spend” each day. You can “spend” a little on butter if you want, but don’t blow it all in one place.

    So, go ahead and enjoy that pat of butter. Just remember that when it comes to fat, variety and balance are what's truly important to a healthy diet.

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