What is the best butter to have if you have high cholesterol?

October 15, 2025 •

4 min read

According to the American Heart Association, reducing saturated fat intake to no more than 6% of your daily calories can significantly lower your cholesterol levels. Choosing the right spread, especially if you have high cholesterol, is a critical step towards this goal, with many experts recommending alternatives over traditional butter.

Quick Summary

This guide examines healthier options for individuals with high cholesterol, moving beyond traditional butter. It covers alternatives like plant-based spreads, olive oil, and nut butters, highlighting their nutritional benefits and practical uses. Learn how to make smart dietary choices to support your heart health.

Key Points

Embrace Plant-Based Alternatives: Opt for spreads made from vegetable oils, like olive, canola, or sunflower, to replace saturated fat with healthier unsaturated fats.
Choose Spreads with Plant Sterols: Select fortified margarines that contain plant sterols, as they can actively block cholesterol absorption in the body and lower LDL levels.
Substitute with Nut and Seed Butters: Unsalted nut butters (almond, peanut) and seed butters offer beneficial monounsaturated fats, fiber, and protein.
Cook with Olive Oil and Avocado: Use extra-virgin olive oil for sautéing and salad dressings, and mashed avocado as a creamy spread, as both are rich in heart-healthy monounsaturated fats.
Use Grass-Fed Butter in Strict Moderation: While grass-fed butter has a slightly better fatty acid profile than conventional butter, it remains high in saturated fat and should be used sparingly if you have high cholesterol.
Prioritize Overall Diet: A holistic approach focused on a balanced diet, incorporating fiber-rich foods, and getting regular exercise is more impactful than eliminating a single food item.

Traditional butter, made from animal fat, is high in saturated fat and dietary cholesterol, which can negatively impact blood cholesterol levels. For those with high cholesterol, minimizing saturated fat is crucial for heart health. While eliminating butter entirely is an option, many delicious and heart-healthy alternatives are available to add flavor to your meals.

Healthier Alternatives to Traditional Butter

Plant-Based Spreads and Margarines

Modern plant-based spreads have evolved significantly. Many are made from vegetable oils, which are rich in unsaturated fats, known to help lower 'bad' LDL cholesterol. Look for spreads and margarines sold in tubs rather than sticks, as they typically have less saturated fat and no trans fat. Some fortified versions include plant sterols and stanols, which are clinically proven to help reduce cholesterol absorption. A diet that swaps saturated fats for healthier unsaturated fats can significantly benefit cardiovascular health.

Nut and Seed Butters

Nut butters, such as almond and peanut butter, are excellent sources of monounsaturated and polyunsaturated fats. They offer a creamy texture and are packed with fiber, vitamins, and minerals that support overall health. Always choose varieties with minimal added sugars, oils, and salt. Seed butters, like tahini or sunflower seed butter, provide similar benefits and are a great option for those with nut allergies.

Natural Fats: Avocado and Olive Oil

Both olive oil and avocados are staples of the heart-healthy Mediterranean diet. Extra-virgin olive oil is rich in monounsaturated fats and antioxidants. It can be used in place of butter for sautéing vegetables, dressing salads, or dipping bread. Mashed avocado, with its creamy texture, is a perfect spread for toast or crackers.

Yogurt and Applesauce in Baking

When baking, unsweetened applesauce or plain Greek yogurt can serve as low-fat, low-saturated fat butter substitutes. These swaps add moisture and can reduce the overall saturated fat content of baked goods without compromising texture. Remember to adjust your recipe, as the fat and water content are different from butter.

What About Grass-Fed and Organic Butter?

Some health-conscious consumers turn to grass-fed or organic butter, believing it's a healthier choice. Grass-fed butter, sourced from cows that graze on grass, tends to have a slightly higher concentration of omega-3 fatty acids and conjugated linoleic acid (CLA), which are beneficial for heart health. Organic butter also shows higher levels of these compounds compared to conventional butter. While these options offer a small nutritional edge, they are still high in saturated fat and should be consumed in moderation by those with high cholesterol.

Comparison of Spreads for High Cholesterol


Spread Type	Saturated Fat Content	Key Health Benefits	Best For	Considerations
Olive Oil	Low	High in monounsaturated fats and antioxidants; supports heart health	Cooking, sautéing, salad dressings	High in calories; use in moderation
Plant-Based Margarine (Tub)	Low	High in unsaturated fats; can lower LDL cholesterol; some contain plant sterols	Spreading, light sautéing	Check for plant sterols; watch for saturated/trans fats
Almond Butter	Low	Rich in monounsaturated fats, fiber, and vitamins; heart-protective	Spreading, snacks, baking	High in calories; read labels for added ingredients
Avocado	Low	High in monounsaturated fats, fiber, potassium; helps lower bad cholesterol	Spreading on toast, dips	Creamy texture similar to butter; higher fat content
Grass-Fed Butter	High	Higher in Omega-3s and CLA than conventional butter	Limited use in cooking or spreading	Still high in saturated fat; moderation is key

Choosing the Right Spread for You

Your choice depends on your specific needs and preferences. If you're looking for the best spread for high cholesterol, the definitive answer is to prioritize plant-based options rich in unsaturated fats. For spreading on toast, a plant-based margarine with added plant sterols can be a powerful tool for lowering cholesterol. In baking, options like applesauce or plain yogurt reduce saturated fat without sacrificing flavor. For cooking, extra-virgin olive oil is a versatile and heart-healthy choice. The key is mindful moderation and focusing on overall dietary patterns. For more specific guidance on lowering cholesterol, consulting a healthcare professional is always a good idea. For a comprehensive overview of how different fats impact your heart, the Heart Foundation offers excellent resources.

Conclusion: Making Heart-Smart Choices

While there is no truly 'best' butter for someone with high cholesterol due to the inherent saturated fat, the smartest choice is to minimize its use and incorporate healthier, plant-based alternatives. From olive oil to nut butters and fortified margarines, a wide range of options can add flavor and texture to your meals while actively helping to lower cholesterol. The most effective strategy is a varied, balanced diet that emphasizes unsaturated fats and minimizes saturated fats, making heart-healthy eating an enjoyable and sustainable lifestyle.

Frequently Asked Questions

Yes, but in moderation. While traditional butter is high in saturated fat, which affects cholesterol, a heart-healthy diet with a small amount of butter is generally acceptable. Focus on limiting overall saturated fat intake and prioritizing healthier alternatives.

Yes, plant-based butters and spreads, especially those with unsaturated fats from sources like olive, canola, or sunflower oil, are a much better choice. They help lower LDL ('bad') cholesterol, unlike traditional butter, which can raise it.

The best alternatives are those rich in unsaturated fats, such as olive oil, avocado, and spreads fortified with plant sterols. They replace the saturated fat found in butter with heart-healthy options.

Yes, scientific evidence shows that spreads enriched with plant sterols and stanols can help reduce total and LDL cholesterol levels by blocking cholesterol absorption in the body.

Grass-fed butter does contain slightly higher levels of beneficial omega-3s and CLA than conventional butter. However, it is still high in saturated fat and should be consumed in moderation, not as a 'health food' for lowering cholesterol.

In baking, you can use unsweetened applesauce or plain Greek yogurt to reduce the saturated fat content. You can also use healthier oils like olive or canola oil, but you may need to adjust the recipe's liquid proportions.

For cholesterol management, choose soft tub margarine over stick versions. Tub products typically have less saturated fat and are less likely to contain unhealthy trans fats, which are created during the hydrogenation process used to make solid fats.