Is Using Olive Oil Healthier Than Butter or Margarine? True or False

November 7, 2025 •

4 min read

According to a study in the Journal of the American College of Cardiology, replacing butter and margarine with olive oil was associated with a lower risk of death from cardiovascular disease. But is using olive oil healthier than butter or margarine true or false for everyone? The answer lies in understanding the different types of fats and their impact on your body.

Quick Summary

This article debunks the myth surrounding dietary fats by comparing olive oil, butter, and margarine. It examines their nutritional profiles, fat content, and overall health effects, highlighting why olive oil is generally considered the superior choice for cardiovascular health due to its monounsaturated fats and antioxidant properties. The text explains how to make healthier swaps in your cooking.

Key Points

Olive Oil vs. Butter: Olive oil contains mostly heart-healthy monounsaturated fats, while butter is high in saturated fat, which can raise bad cholesterol levels.
Margarine Varies: Not all margarines are equal; older stick versions contained harmful trans fats, while modern, trans-fat-free tub margarines are better but still lack the antioxidants of olive oil.
Antioxidant Power: Extra virgin olive oil is rich in antioxidants called polyphenols, which have anti-inflammatory effects that are not present in butter or margarine.
Supports Heart Health: Studies consistently show that replacing saturated fats with unsaturated fats like those in olive oil can reduce the risk of heart disease.
Good for Cooking: Olive oil is stable for most cooking applications, including sautéing and roasting at moderate temperatures, making it a versatile and healthy kitchen staple.
Cholesterol Improvement: Using olive oil can help manage cholesterol by lowering harmful LDL cholesterol and potentially increasing beneficial HDL cholesterol.
Weight Management: Some studies suggest that replacing other fats like butter with olive oil is associated with less weight gain over the long term.

Understanding the Fundamental Differences in Fats

The primary reason for olive oil's health advantage over butter and most margarines is its fatty acid composition. Fats are categorized by their chemical structure, and this difference has a major impact on health, particularly heart health. Saturated fats, which are solid at room temperature, are found in high concentrations in animal products like butter. Conversely, unsaturated fats, which are liquid at room temperature, are abundant in plant-based oils like olive oil.

The Health Impact of Saturated vs. Unsaturated Fats

Saturated Fats (Butter): Consuming high amounts of saturated fat can increase levels of low-density lipoprotein (LDL), or "bad" cholesterol, in the blood. Elevated LDL levels are a known risk factor for heart disease and can contribute to the build-up of plaque in arteries. While butter has a rich flavor and is a source of vitamins A and D, its high saturated fat content makes it a less heart-healthy option for everyday use.
Trans Fats (Older Margarines): The worst offender in this group is trans fats, often found in older, solidified stick margarines that were made with partially hydrogenated oils. These artificial fats not only raise bad LDL cholesterol but also lower high-density lipoprotein (HDL), or "good" cholesterol, and increase inflammation. Modern margarines have largely eliminated trans fats, but it's crucial to check labels for "0 grams trans fat" and non-hydrogenated ingredients.
Monounsaturated and Polyunsaturated Fats (Olive Oil): Olive oil is rich in monounsaturated fats, particularly oleic acid, which is associated with numerous cardiovascular benefits. These fats can help lower bad LDL cholesterol while improving good HDL cholesterol levels. Furthermore, extra virgin olive oil is packed with powerful antioxidants called polyphenols, which have anti-inflammatory properties that can protect cells from damage. This combination of healthy fats and antioxidants is why olive oil is a cornerstone of the heart-healthy Mediterranean diet.

Comparing Olive Oil, Butter, and Margarine


Feature	Olive Oil (Extra Virgin)	Butter	Margarine (Trans-fat-free)
Primary Fat Type	Monounsaturated	Saturated	Polyunsaturated/Monounsaturated
Saturated Fat Content	Low (~14%)	High (~63%)	Variable (often low)
Trans Fat Content	None	None	None (in modern versions)
Health-Promoting Compounds	High in antioxidants (polyphenols)	Some vitamins (A, D)	Often fortified with vitamins/omega-3s
Impact on LDL ('Bad') Cholesterol	Lowers	Raises	Neutral or lowers
Impact on Heart Health	Benefits (part of Mediterranean diet)	Increases risk (in excess)	Varies; healthier versions are better than butter
Versatility	Excellent for dressings, sautéing, roasting	Adds rich flavor to baking, finishing	Good for baking, spreading

The Clear Winner for Health

For nearly all health metrics, olive oil, especially extra virgin, emerges as the clear winner. Its high content of beneficial monounsaturated fats and antioxidants work together to support heart health, manage inflammation, and control cholesterol levels. The health risks associated with butter's high saturated fat content and older margarines' trans fats are well-documented. Replacing these with olive oil is a simple, impactful dietary change.

What about cooking with olive oil?

It's a common misconception that olive oil isn't suitable for cooking due to its smoke point. While it's true that extra virgin olive oil has a lower smoke point than refined oils, it is still stable and safe for sautéing, roasting, and pan-frying at moderate temperatures. Its high antioxidant content provides a protective effect against heat. For high-heat cooking like deep-frying, other vegetable oils with higher smoke points may be more suitable, but extra virgin olive oil remains the best choice for everyday cooking and finishing dishes.

Making Healthier Swaps

Use olive oil for sautéing vegetables, chicken, and fish instead of butter.
Make your own salad dressing with olive oil, vinegar, and herbs rather than store-bought options.
Drizzle high-quality extra virgin olive oil over finished dishes, pasta, and toast to add flavor and nutrients.
Substitute olive oil for butter in many baking recipes, especially for muffins and cakes, to reduce saturated fat while adding moisture.

Conclusion: True, Olive Oil Is Healthier

In conclusion, the statement "is using olive oil healthier than butter or margarine" is overwhelmingly true. Olive oil, especially extra virgin, offers a superior nutritional profile with heart-healthy monounsaturated fats and antioxidants that butter and most margarines lack. While moderation is key with all fats due to their high caloric density, making a conscious swap from butter or trans-fat-laden margarine to olive oil is one of the most effective and delicious ways to improve your long-term cardiovascular health.

Further reading: For more information on dietary fats, their health effects, and recommendations, the American Heart Association provides comprehensive guidelines and research findings.

Frequently Asked Questions

All fats, including olive oil, are calorie-dense. However, recent long-term studies suggest that replacing butter or margarine with olive oil is associated with less long-term weight gain, emphasizing that fat quality matters more than just quantity for weight management.

Yes, in many baking recipes, you can substitute olive oil for butter, especially in items like muffins, cakes, and quick breads. It adds moisture and reduces the saturated fat content. It's best to use extra virgin olive oil for its flavor and nutritional benefits.

Historically, many margarines were made with partially hydrogenated oils, which produced trans fats. These artificial fats are very harmful to heart health. Modern margarines have eliminated trans fats, but it is important to read the label to ensure they are free of them.

Extra virgin olive oil (EVOO) is considered the healthiest type because it is the least processed. This minimal processing preserves its antioxidants and phenolic compounds, which are responsible for many of its health benefits, including reducing inflammation and protecting against chronic diseases.

While extra virgin olive oil has a lower smoke point than some refined oils, it is still stable and safe for most home cooking, such as sautéing and roasting. Its antioxidant content offers a protective effect against heat, and its health benefits are not completely lost when cooked.

While there is no single recommendation, health organizations like the American Heart Association advocate for replacing saturated fats with healthy fats from sources like olive oil. Some studies suggest that consuming around 1/2 tablespoon of olive oil daily can provide significant health benefits.

Olive oil, with its high monounsaturated fat content, can help lower harmful LDL cholesterol and increase beneficial HDL cholesterol. Butter, on the other hand, is high in saturated fat and can raise LDL cholesterol. The cholesterol contrast is a major factor in why olive oil is a healthier choice for heart health.