Replace butter with vegetable oil to live longer

Replacing Butter with Vegetable Oils

The choice of fats we consume daily has a significant impact on our health. A recent study has revealed that “replacing butter with vegetable oils” can reduce the risk of death, including from cancer, and improve cardiovascular health. This research, which analyzed the dietary habits of more than 221,000 people for 30 years, highlights the benefits of incorporating vegetable oils such as olive, soybean, and canola into our diet.

Butter vs. Vegetable Oils: The Key Difference

The main difference between butter and vegetable oils lies in their fatty acid composition. Butter is rich in saturated fatty acids, excessive consumption of which has been associated with increased LDL (“bad”) cholesterol and an increased risk of heart disease. On the other hand, vegetable oils are rich in monounsaturated and polyunsaturated fatty acids, which help reduce inflammation, improve lipid profiles, and protect against chronic diseases.

Benefits of Replacing Butter with Vegetable Oils

• Reduced Risk of Death: The study found that replacing 10 grams of butter per day with vegetable oils reduced the risk of death by 17%.
• Protection Against Cardiovascular Disease: Vegetable oils, especially olive oil, have been shown to reduce the risk of coronary heart disease and other cardiovascular diseases.
• Lower Risk of Cancer: Consuming vegetable oils was associated with a lower likelihood of dying from cancer.
• Improved Cognitive Function: Olive oil has been linked to improved cognitive function and a lower likelihood of death related to Alzheimer’s and dementia.

Recommended Vegetable Oils

• Olive Oil: Rich in amino acids monounsaturated fats and antioxidants, it is an excellent choice for cooking, dressing salads, and eating raw.
• Soybean oil: Rich in polyunsaturated fatty acids, especially omega-3 and omega-6, it is a good choice for cooking and baking.
• Canola oil: Rich in monounsaturated fatty acids and omega-3, it is a versatile option for cooking at high temperatures.

How to Replace Butter with Vegetable Oils in Your Diet

• Cooking: Use vegetable oils for sautéing, frying, and baking instead of butter.
• Dressings: Prepare homemade salad dressings with olive oil, vinegar, and spices.
• Spreads: Use olive oil or avocado instead of butter on toast and sandwiches.
• Baking: In some baking recipes, butter can be substituted with vegetable oil, although it is important to consider that this may affect the texture and flavor of the final product.

Additional Recommendations

• Moderate your consumption of saturated fats: Limit your consumption of butter, red meat, and full-fat dairy products.
• Incorporate healthy fats: In addition to vegetable oils, include avocados, nuts, and seeds in your diet.
• Read the Tags: Pay attention to the amount and type of fats in processed foods.