In the last decade, butter consumption in the United States has surpassed that of margarine for the first time since the 1950s. From trends like bulletproof coffee to concerns about trans fats in margarine, Americans have plenty of reasons to go back to butter. But you might wonder if butter is good for you, especially if you have high cholesterol. While it might shock you, the short answer is yes.
With more than 25 million adults in the United States having high cholesterol, the question of how butter affects cholesterol may be a pretty common one. We talked to a cardiologist to understand how butter can be part of a healthy-cholesterol diet.
First, let’s cover the basics. “It’s important to distinguish between cholesterol levels in the bloodstream and dietary cholesterol in foods, like that found in butter or eggs,” says Dariush Mozaffarian, M.D., Dr.P.H., a professor at Tufts Medical Center. Cholesterol levels in the blood help predict your risk of heart disease. Healthy total cholesterol levels should be under 200 mg/dL, whereas high cholesterol is defined as a total cholesterol level of 240 mg/dL or higher. And anything in the range between these two numbers means that you are at risk.
There are two types of blood cholesterol: low-density lipoprotein (LDL), also known as “bad” cholesterol, and high-density lipoprotein (HDL), known as “good” cholesterol. When LDL is high, it builds up plaque in the walls of your arteries, which can increase the risk of heart disease. On the other hand, HDL cholesterol plays a key role in supporting your heart health.
How Butter Can Be Part of a Healthy-Cholesterol Diet
Foods like butter, eggs and shellfish contain cholesterol. However, research has shown that the cholesterol you get from food has little effect on blood cholesterol. So it’s not considered a nutrient of concern by the Dietary Guidelines for Americans.
While dietary cholesterol doesn’t raise blood cholesterol levels, excessive intake of saturated fat—which butter contains—has been shown to increase LDL cholesterol. However, that doesn’t mean butter is out of the question.
“One can think of butter as something to eat in moderation while focusing on eating more unsaturated fats from fruits, nuts and seeds,” says Mozaffarian. “Unsaturated fats have very positive effects on blood cholesterol levels and reduce the risk for heart disease.”
The 2020-2025 Dietary Guidelines for Americans recommend that adults limit their intake of saturated fat to less than 10% of their total daily calories. However, the American Heart Association has stricter guidelines to lower cholesterol levels, limiting saturated fat to less than 6% of total daily calories. To put it into perspective, that’s less than 13 grams of saturated fat per day for a 2,000-calorie diet. And one tablespoon of butter has over 7 grams of saturated fat.
“The most important thing for someone with high cholesterol is to get the big things right,” says Mozaffarian. “Eat a healthy diet rich in minimally processed fruits, vegetables, legumes, nuts, seeds, whole grains, fish, plant oils and yogurt. Limit soda, energy drinks, candy, refined grains and processed meats. Avoid tobacco, alcohol and other drugs, get plenty of exercise, sleep well, find ways to reduce mental stress and find meaning in life.” All of these will help keep your cholesterol levels in check.
Tips to Enjoy Butter If You Have High Cholesterol
Now that you know you can eat butter in moderation if you have high cholesterol levels, here are some tips on how to enjoy it:
Pair it with high-fiber foods: Research has shown that fiber helps lower cholesterol by reducing the amount absorbed into the bloodstream. Plus, who doesn’t love roasted veggies with a little bit of butter?Balance it with unsaturated fats: Mixing butter and heart-healthy oils, such as olive oil or avocado oil, reduces the amount of saturated fat while delivering plenty of flavor.Mix it with herbs: Creating your own butter blends—mixing butter with roasted garlic, herbs or spices—helps intensify the flavor, meaning you need less.
Our Expert Take
Butter isn’t off-limits if you have high cholesterol. However, moderation is key. While research has shown that dietary cholesterol from foods like butter doesn’t impact your cholesterol levels, saturated fat—also found in butter—does. So it’s important to enjoy butter mindfully. Pairing it with fiber-rich foods, using small amounts and mixing it with herbs will help keep your numbers in check.
The bigger picture? Heart-healthy habits matter more than any one food alone. Try incorporating regular movement, less stress and good sleep into your life—and savor that pat of butter without guilt.
