Harvard Study: Swapping Butter for Plant Oils Linked to 17% Lower Risk of Death

Swapping just 10g of butter a day, less than a tablespoon, for plant-based oils is linked to a 17% lower risk of death, according to a major new Harvard study. People eating the most plant oils had a 16% lower risk of dying, while those eating the most butter had a 15% higher risk.

Researchers at Mass General Brigham and the Harvard T.H. Chan School of Public Health, led by Dr. Yu Zhang and Dr. Daniel Wang, followed 221,054 adults in three US cohorts for up to 33 years, during which 50,932 died. The study is published in JAMA Internal Medicine. Canola, soybean and olive oils were each linked to lower mortality. The butter-to-oil swap was also linked to a 17% lower risk of dying from cancer.

Corresponding author Dr. Daniel Wang told the Harvard Gazette:

Even cutting back butter a little and incorporating more plant-based oils into your daily diet can have meaningful long-term health benefits.

Olive oil on your toast, rapeseed oil in the pan: it really is that simple.

Harvard has previously linked eating more red meat to a 10% higher risk of death, and in December found that more plant protein was linked to 19% lower heart disease risk.

Ditch the dairy butter. Your heart and your lifespan will thank you.