What Can Be Substituted for Animal Fats in the Diet?

December 21, 2025 •

3 min read

A 2024 study published in JAMA Internal Medicine found that people who ate more plant-based fat had a significantly lower risk of death from heart disease compared to those who consumed more animal-based fat. If you're looking to reduce your intake of lard, butter, or other animal fats, a wide variety of heart-healthy plant-based alternatives can be easily incorporated into your diet.

Quick Summary

Explore healthy, plant-based alternatives to animal fats like butter and lard. Learn which oils, nuts, and seeds are best for specific cooking methods, baking, and daily consumption to support heart health.

Key Points

Plant-Based Oils for Cooking: Use oils like avocado, peanut, and refined coconut oil for high-heat cooking due to their high smoke points.
Oils for Lower-Heat Applications: Extra virgin olive oil is ideal for sautéing and dressings, while unrefined coconut oil works well for baking.
Whole Food Alternatives: Incorporate whole plant foods like nuts, seeds, and avocados to add healthy fats, fiber, and micronutrients to your diet.
Baking Substitutions: For butter, use equal amounts of solid coconut oil or avocado puree, or adjust the liquid in your recipe when using liquid oils.
Read Food Labels: Pay attention to nutrition labels, focusing on low saturated fat and avoiding trans fats, which are often found in processed foods.
Focus on Healthy Dietary Patterns: Prioritize a diet rich in minimally processed plant foods rather than fixating on a single nutrient. Overall dietary quality matters most.
Portion Control with Healthy Fats: While beneficial, plant-based fats are still calorie-dense. Consume them in moderation as part of a balanced diet.

Plant-Based Oils for Cooking and Baking

Replacing animal fats in your diet is a straightforward way to improve your cardiovascular health and overall well-being. Plant-based oils are an excellent place to start, as they are typically higher in beneficial unsaturated fats and contain no cholesterol. The key is choosing the right oil for the right application, considering its smoke point and flavor profile.

For High-Heat Cooking

When frying, searing, or roasting at high temperatures (above 400°F), it's important to use oils with a high smoke point to prevent them from breaking down and producing harmful compounds. Options include avocado oil (very high smoke point), refined coconut oil (400°F smoke point), peanut oil (high smoke point, nutty flavor), and high-oleic safflower oil (high smoke point, neutral taste).

For Sautéing and Lower-Heat Dishes

For sautéing, baking, and dressings, oils with lower smoke points or more distinct flavors work well. Extra virgin olive oil is ideal for sautéing and dressings, while canola oil is suitable for cooking and baking. Unrefined coconut oil is good for baking where a coconut flavor is desired, and flaxseed oil is best used as a finishing oil due to its very low smoke point.

Whole Food Alternatives to Animal Fats

Beyond oils, many whole plant foods provide healthy fats along with fiber, vitamins, and minerals. Nuts and seeds like walnuts, almonds, chia, and flaxseeds are rich in healthy fats and can be used in various dishes or as snacks. Ground flaxseed can also substitute for eggs in baking. Avocado's creamy texture makes it a good replacement for butter or cream. Nut butters and tahini are great for spreads, dressings, and sauces, and legumes add nutrients and reduce the need for high-fat animal products.

Comparison Table: Animal Fats vs. Plant-Based Substitutes


Feature	Animal Fats (e.g., Lard, Butter)	Plant-Based Substitutes (e.g., Olive Oil, Avocado)
Primary Fat Type	Mostly Saturated	Mostly Unsaturated (mono- and polyunsaturated)
Cardiovascular Health	Higher intake linked to increased risk	Higher intake linked to reduced risk
Cooking Versatility	Limited by solid state and lower smoke points	Wide range of smoke points and flavor profiles
Cholesterol Content	Contains dietary cholesterol	Cholesterol-free
Other Nutrients	Often high in fat-soluble vitamins (e.g., A and D)	Paired with fiber, antioxidants, and other nutrients
Flavor Impact	Rich, savory, and distinct	Ranges from neutral to nutty, buttery, or peppery

Practical Swaps for Common Recipes

Making the switch is easier than you think with these simple substitutions:

Baking: For butter, use an equal amount of solid coconut oil or a good vegan butter alternative. Avocado puree can also be used in a 1:1 ratio.
Sautéing: Swap butter or lard with olive oil or avocado oil, choosing based on desired flavor and heat.
Spreads: Use mashed avocado, hummus, or nut butters on toast or sandwiches instead of butter.
Sauces and Dressings: Blend olive oil, tahini, or avocado oil with herbs and vinegar for healthy dressings.

Conclusion

Replacing animal fats with plant-based alternatives is a powerful step towards better health. Options range from high-heat cooking oils like avocado oil to nutrient-dense whole foods such as nuts and seeds. These substitutions support cardiovascular health and can introduce new flavors to your meals. Understanding different fats and their uses allows for a healthier and more varied diet without sacrificing taste.

The Role of Healthy Fats in Your Diet

While healthy plant-based fats are beneficial, moderation is important due to their high caloric density. These fats are essential for nutrient absorption and hormone production. Focus on unprocessed sources like nuts, seeds, and avocados, and use oils judiciously. The overall quality of your diet, prioritizing minimally processed foods, is key for long-term health.

Frequently Asked Questions

For sautéing and general cooking, extra virgin olive oil or avocado oil are excellent choices due to their high levels of heart-healthy monounsaturated fats. For baking where a solid fat is needed, coconut oil or vegan butter alternatives are suitable options.

Yes, you can replace lard with vegetable oil, though it may alter the texture of your baked goods. For a 1:1 replacement, chilling the dough is recommended to help maintain a flaky texture, especially for crusts.

Coconut cream, cashew cream, or pureed silken tofu can all be used as vegan substitutes for animal-based cream in sauces, soups, and desserts.

A varied diet including nuts (like walnuts, almonds), seeds (chia, flax), avocados, and plant-based oils (olive, avocado) will provide all the healthy unsaturated fats needed for optimal health.

Coconut oil is a good substitute for butter or lard in recipes that require a solid fat. However, it is high in saturated fat, so it's best used in moderation as part of a varied, healthy diet, and not as your primary fat source.

Yes, because different fats have different smoke points. For high-heat methods like frying, use oils with a high smoke point (avocado, peanut). For lower-heat cooking, olive oil or sesame oil work well.

Excellent substitutes for spreading on toast include mashed avocado, nut butters (almond, peanut), or hummus, which provide healthy fats and extra nutrients.