Read this before you butter your pan

You may want to start greasing your frying pan with a plant-based oil instead of butter.

A new study surveyed 221,00 adults about their dietary habits and health over the course of 33 years. It specifically focused on participants’ intake of butter versus plant-based oils and their mortality rates. Those who consumed the most amount of butter had a 15% higher risk of death overall and a 12% higher risk of death from cancer. Participants who ate more plant-based oils had a 16% lower risk of overall death.

Swapping 10 grams of butter a day – less than a tablespoon – with plant-based oils may lower the risk of overall death and cancer by 17%.

“Lower saturated fat plant-based oils offer more health benefits, including prevention of premature deaths, as opposed to the less heart-healthy saturated fats, such as butter, beef tallow, lard, coconut oil and palm oil,” says Allie Hummel, a registered dietitian at Aurora Health Care. “I don’t recommend using saturated fats exclusively as your primary cooking fat, but you don’t necessarily have to eliminate butter altogether.”

Saturated fats, such as butter, can raise LDL cholesterol, otherwise known as bad cholesterol, and can also impair insulin sensitivity, according to Hummel. Saturated fats are solid at room temperature, which includes plant-based palm and coconut oils, and are found in animal sources.

In contrast, unsaturated fats can improve your good cholesterol and help maintain your brain and cellular health. Hummel says fats of any kind also help your body absorb the fat-soluble vitamins A, D, E and K. Unsaturated fats are often found in plant-based foods. The Omega-3 fatty acids found in fish are another source of healthy fats.

Common plant-based oils include:

• Olive
• Vegetable
• Canola
• Avocado
• Peanut
• Sesame

Many of these oils can be a substitute for butter when frying, sautéing or baking.

Hummel notes all foods fit within a healthy, varied diet. There are also many factors that influence diet, such as cultural traditions, personal taste preferences, socioeconomic status, and individual and family health history.

“If your LDL cholesterol and blood sugars are well-regulated, you don’t have significant family history of heart disease and eat a variety of foods, including plenty of fruits, vegetables, whole grains and lean proteins, I wouldn’t focus on butter consumption too much,” she adds. “In general, aim to use butter selectively and substitute for one of the many lower saturated fat plant-based oils available instead.”

Take a free online quiz to learn your risk for heart disease.