If you’re concerned about high cholesterol, you might wonder how butter can affect your levels. However, it’s okay to enjoy butter now and then if you’re eating an overall heart-healthy diet.

If you’re concerned about high cholesterol, you may wonder if eating butter will have a negative impact on your cholesterol.

Butter is a dairy product made primarily from milk fat. It also contains small amounts of water and milk solids. Most of the fat in butter is saturated fat.

Saturated fat has been linked to an increase in low-density lipoprotein (LDL). LDL cholesterol is sometimes called bad cholesterol, and research has found that it can increase your risk of heart disease.

Products that contain saturated fat, like butter, have historically been linked to high LDL cholesterol, high total cholesterol, and heart disease.

But according to a 2021 study, saturated fat doesn’t always lead to an increased risk of heart disease and stroke. The source of the saturated fat plays an important role in determining risk.

For example, the study found that saturated fats from foods like yogurt, cheese, and fish lowered risk of heart disease. However, saturated fats from foods like butter and red meat increased risk.

However, if you need to lower your cholesterol, the American Heart Association (AHA) still recommends keeping saturated fat intake to no more than 6 percent of total calories.

The AHA also supports limiting butter consumption and substituting with plant fats, such as avocados and olive oil.

You can help reduce your risk of high cholesterol by substituting foods for regular butter that are lower in saturated fat or have been shown to have less impact on heart disease risk, such as:

Some items can be exchanged for butter using the same measurements. For example, if you need 1 tablespoon of butter, you could use 1 tablespoon of grass-fed butter instead.

Other substitutes will require some math skills to determine the correct ration. For example, if a recipe calls for 1 tablespoon of butter, you could replace it for ½ tablespoon of avocado oil or olive oil.

You may also want to limit your consumption of some other foods that may have a negative impact on your cholesterol.

These foods may increase your LDL and have a negative impact on your HDL (good cholesterol), meaning you should limit your consumption, or avoid them all together:

High cholesterol has no symptoms. The condition is confirmed by a blood test.

Over time, unmanaged high cholesterol may cause atherosclerosis, a condition that may reduce blood flow in your arteries. According to the AHA and other researchers, atherosclerosis may cause:

According to researchers, high cholesterol can be genetic in some cases. You may need medications such as statins to keep your levels optimal. However, the following lifestyle changes may help you improve and manage your cholesterol levels:

  • Eat a heart-healthy diet rich in healthy fats, lean meats, whole grains, and low-fat dairy.
  • Avoid fried foods, foods with trans fats, and foods with partially hydrogenated oils.
  • Eat foods high in omega-3 fatty acids such as wild salmon and ground flaxseeds.
  • Increase your soluble-fiber intake by eating more oats, lentils, fruits, and vegetables.
  • Exercise regularly, aiming for a minimum of 30 minutes a day.
  • If you smoke, quite. If you need help, talk to your doctor about smoking cessation programs.
  • Lose five to ten percent of your body weight if you’re overweight.
  • Limit your alcohol intake; no more than one drink daily for women and men over age 65, and no more than two drinks daily for men younger than 65.

According to research, saturated fat may not always lead to negative health outcomes, depending on the source. However, butter is still high in calories and fat. Too much may increase your total cholesterol level.

But, unless your doctor tells you otherwise, it’s okay to enjoy butter now and then if you’re eating an overall heart-healthy diet.