Does Butter Raise Triglycerides? What the Science Says

December 24, 2025 •

4 min read

According to the National Institutes of Health, high blood triglycerides are very common, affecting up to one in four adults. Given that butter contains a significant amount of saturated fat, a key question arises: does butter raise triglycerides and contribute to this health risk?

Quick Summary

Butter's high saturated fat content can contribute to increased triglyceride levels, but the effect depends on the total dietary pattern. Replacing saturated fats with unsaturated fats is the most effective approach for management.

Key Points

Saturated Fat Content: Butter is a significant source of saturated fat, which can directly contribute to raising triglyceride levels.
Overall Diet Matters: The impact of butter depends heavily on your overall dietary pattern; replacing saturated fat with refined carbs is particularly detrimental.
Choose Healthier Alternatives: Substituting butter with heart-healthy unsaturated fats like olive oil or avocado is recommended for managing triglycerides.
Minimize Sugars and Refined Carbs: High intake of added sugars and simple carbohydrates can exacerbate high triglyceride levels, regardless of fat intake.
Balanced Approach: Focusing on a diet rich in whole foods, fiber, and healthy fats is more effective for heart health than focusing on a single food like butter.

Understanding Triglycerides

Triglycerides are the most common type of fat in your body, derived from fats in foods like butter, oils, and extra calories. After you eat, your body uses some triglycerides for immediate energy and stores the rest in fat cells for later use. While essential for health, high triglyceride levels are a major risk factor for heart disease and stroke.

A normal triglyceride level is under 150 mg/dL, with higher levels indicating increased risk. A lipid blood test can measure your triglyceride levels, and it's recommended to fast 8 to 12 hours beforehand for an accurate reading.

Does Butter Impact Triglycerides?

Butter is a primary source of saturated fat, containing roughly 7 grams per tablespoon. The link between saturated fat intake and elevated triglyceride levels is well-documented. Studies show that saturated fats can raise triglycerides by increasing their production and decreasing their removal from the blood. The relationship, however, is not as simple as a direct cause-and-effect from a single food.

The Role of Dietary Context

The impact of butter on your triglycerides is heavily influenced by your overall diet. When saturated fat is replaced with healthy unsaturated fats (like those in olive oil), blood lipid profiles, including triglycerides, improve. Conversely, replacing saturated fat with refined carbohydrates and sugar can also negatively impact your lipid profile, potentially raising triglycerides. The specific fatty acids within butter can also have varying effects; for instance, some studies suggest that dairy fat's impact on cholesterol is not uniform, and its overall effect might be neutral or small in moderation. However, experts still recommend limiting saturated fat and prioritizing healthier, unsaturated alternatives.

Conflicting Research and Nuances

An older, surprising study from 2002 observed that butter resulted in a lower postprandial (after-meal) rise of triglycerides compared to olive or sunflower oil in a single mixed meal among healthy young men. However, this is a short-term observation and doesn't contradict the broader, long-term evidence that dietary patterns high in saturated fat can raise baseline triglyceride levels. Newer research in 2025 further clarified that while some saturated fats, like those from yogurt, may have neutral or even beneficial effects, saturated fat from butter can still increase heart disease risk. The consensus emphasizes the importance of a heart-healthy dietary pattern over focusing on any single food item.

The Butter vs. Healthier Fats Comparison

When considering your options for managing triglycerides, it's clear that not all fats are created equal. Substituting butter with plant-based, unsaturated fats is a widely recommended strategy for improving heart health.


Feature	Butter	Olive Oil	Fatty Fish (e.g., Salmon)
Primary Fat Type	Saturated fat	Monounsaturated fat	Polyunsaturated fat (Omega-3)
Effect on Triglycerides	Can increase, especially with high-carb intake	Helps lower	Significantly lowers
Effect on LDL	Can increase	Helps lower	Helps lower
Effect on HDL	Can increase	Generally neutral or can raise	Helps raise
Overall Heart Health	Should be limited due to saturated fat content	Highly beneficial for heart health	Highly beneficial for heart health

How to Manage Triglycerides Through Diet

Managing triglyceride levels is about more than just avoiding butter; it's about adopting an overall heart-healthy diet. Here are some key dietary strategies:

Favor Healthy Fats: Prioritize sources of monounsaturated and polyunsaturated fats. Use olive, canola, or sunflower oils for cooking instead of butter. Incorporate nuts, seeds, and avocados into your diet. Oily fish like salmon and sardines are rich in omega-3s and are particularly effective at lowering triglycerides.
Limit Added Sugars: Excess sugar intake, especially from sugary drinks and sweets, is a major contributor to high triglycerides. Cutting back on added sugars can significantly help.
Reduce Refined Carbohydrates: Simple carbohydrates like white bread and white rice can raise triglycerides. Replace them with high-fiber whole grains such as oats, brown rice, and quinoa.
Increase Fiber Intake: A diet rich in fiber from vegetables, fruits, whole grains, and legumes can slow the absorption of fat and sugar, helping to lower triglyceride levels.
Limit Alcohol: Excessive alcohol consumption can substantially increase triglyceride levels in some individuals.

Conclusion

While a small amount of butter might have a neutral effect, yes, butter does raise triglycerides when consumed as part of a diet high in saturated fats and refined carbohydrates. The saturated fat in butter can elevate blood lipid levels, increasing the risk of heart disease and stroke. For those with high triglyceride levels or a concern for heart health, the most effective approach is not to eliminate a single food but to focus on overall dietary patterns. This means limiting saturated fat and replacing it with heart-healthy unsaturated fats found in foods like olive oil, nuts, seeds, and fatty fish.

For more information on balancing fats in your diet, see this resource from the Harvard T.H. Chan School of Public Health: We Repeat: Butter is Not Back.

Frequently Asked Questions

In moderation, and as part of an overall heart-healthy diet, it may be acceptable for some people. However, those with high cholesterol or existing heart disease are often advised to limit it and prioritize healthier fats. Consult your doctor for personalized advice.

High triglycerides can result from a diet high in saturated fat, sugar, and refined carbohydrates, as well as excess calorie intake and alcohol consumption. Other factors include genetics, obesity, and certain medical conditions.

The best fats are unsaturated fats, including monounsaturated fats (found in olive oil, nuts, and avocados) and polyunsaturated fats (found in fatty fish like salmon and seeds like flaxseed).

Not necessarily. While some margarines are made with unsaturated oils, many were historically high in trans fats, which are very harmful. It is best to use healthy plant-based oils like olive or canola oil for cooking instead of spreads or margarine.

No. Triglycerides are a type of fat that store energy, while cholesterol is a waxy, fat-like substance used to build cells and hormones. Both are lipids, but they have different functions in the body.

Regular physical activity, managing weight, limiting alcohol consumption, and adopting a heart-healthy diet are all effective strategies for lowering triglyceride levels.

When you consume excessive refined carbohydrates, your body converts the extra calories into triglycerides and stores them in fat cells. This can lead to elevated triglyceride levels in your blood.