Does Eating Butter Increase HDL? The Truth About Saturated Fats and Cholesterol

January 8, 2026 •

2 min read

While some research suggests moderate butter intake can increase levels of HDL, or 'good' cholesterol, this is only part of the story. So, does eating butter increase HDL, and what does this mean for your overall cardiovascular risk?

Quick Summary

Moderate butter consumption can increase HDL levels, but it also significantly raises LDL cholesterol. The net effect on heart health depends on the overall diet.

Key Points

HDL Increase is Possible: Moderate butter consumption has been shown to increase HDL (good) cholesterol, particularly when replacing a habitual or carbohydrate-heavy diet.
LDL Increase is a Factor: Butter's saturated fat also raises LDL (bad) cholesterol, and this effect may outweigh the benefit of the HDL increase, according to some health authorities.
Source of Saturated Fat Matters: The impact of saturated fat on heart health varies depending on its food source. The effect from butter appears to differ from that of other dairy, like cheese.
Replacement Nutrients are Critical: The health outcome of reducing saturated fat depends on what replaces it. Replacing butter with polyunsaturated fats (like olive oil) is more beneficial than replacing it with refined carbohydrates.
Dietary Context is Key: An individual's overall dietary pattern and lifestyle, including exercise and weight management, play a much larger role in heart health than a single food like butter.
Focus on Healthy Lifestyle: For better heart health, prioritize a balanced diet with more unsaturated fats, fiber, fruits, and vegetables, and less saturated fat.

The Complex Relationship Between Butter and Cholesterol

For decades, butter has been scrutinized due to its high saturated fat content, which was traditionally linked to negative effects on heart health. However, the relationship between diet, saturated fat, and cholesterol is more complex than once believed. While saturated fat can increase overall cholesterol, including the beneficial high-density lipoprotein (HDL), it's the balance and source of these fats that modern science focuses on.

How Saturated Fat Influences Your Lipid Profile

Saturated fats, prevalent in butter, raise both low-density lipoprotein (LDL) and HDL cholesterol. Replacing saturated fats with unsaturated fats is generally considered more beneficial for heart health.

Research Findings on Butter's Effects

A 2015 study compared moderate butter intake to olive oil and a habitual diet. Butter increased total and LDL cholesterol compared to olive oil, but raised HDL more than a habitual diet. This indicates that while butter can increase HDL, it also increases the less desirable LDL. Additionally, research suggests the source of saturated fat matters; butter, but not cheese, was shown to increase HDL's function in one study.

Factors That Influence the Outcome

Individual responses to butter vary due to genetics. The overall dietary pattern is also critical; replacing butter with healthy fats like polyunsaturated fats is more beneficial than replacing it with refined carbohydrates. Consuming butter in moderation is key.

Comparison Table: Butter vs. Margarine


Feature	Butter	Margarine
Source	Animal fat	Plant-based oils
Main Fat Type	Saturated fat	Unsaturated fats
Cholesterol Content	Contains dietary cholesterol	Very little to no cholesterol
Trans Fat	Trace amounts	Mostly eliminated in modern U.S. products
Key Benefit	Can raise HDL	Can lower LDL
Health Concern	Can raise LDL	Processing can vary

Healthier Alternatives and Lifestyle Changes

Improving cholesterol is best achieved through overall dietary changes and lifestyle modifications. Focus on incorporating healthy unsaturated fats from sources like olive oil, avocado, nuts, and fatty fish. Soluble fiber from foods like oats and beans can help lower LDL. Regular exercise, weight management, and avoiding smoking are also crucial for heart health.

Conclusion

While eating butter can increase HDL cholesterol, it also raises LDL cholesterol. Health organizations recommend limiting saturated fat and replacing it with healthier unsaturated fats. Overall diet and lifestyle are more impactful than a single food. Enjoy butter sparingly as part of a balanced, heart-healthy diet. For more information on saturated fats and heart disease, consult this review: Saturated Fatty Acids and Risk of Coronary Heart Disease.

Frequently Asked Questions

While butter can increase HDL, its saturated fat also significantly raises LDL, or 'bad,' cholesterol. For most people, the increase in LDL is more concerning, making butter a food to be consumed in moderation, not relied upon to improve heart health.

Margarine, being made from plant oils, is typically higher in unsaturated fats, which can lower LDL cholesterol. Butter is high in saturated fat and dietary cholesterol. While modern margarines are often free of artificial trans fats, butter's effect of raising both HDL and LDL makes margarine generally the better choice for cholesterol management when replacing saturated fat.

For individuals with high cholesterol, butter should be consumed sparingly and in small amounts. The focus should be on replacing saturated fats with healthier unsaturated fats from sources like olive oil, avocado, and nuts.

Some studies suggest that grass-fed butter, which can contain more conjugated linoleic acid (CLA), may have some heart health benefits. However, it still contains high levels of saturated fat, so moderation is key regardless of the source.

The most effective and proven methods for increasing HDL include regular exercise, losing excess weight, quitting smoking, and eating a diet rich in healthy unsaturated fats (from olive oil, nuts, fatty fish) and high-fiber foods.

Research suggests that dietary cholesterol from foods has minimal impact on blood cholesterol levels for most people. The greater concern with butter is its high content of saturated fat, which has a more significant effect on raising blood cholesterol.

Research indicates that saturated fats from butter may have a different impact than those from cheese. One study found butter increased HDL-mediated cholesterol efflux capacity, while cheese did not, despite having similar saturated fat content. This suggests a 'food matrix effect,' but overall moderation for both is wise for heart health.