Camilla Jessen
A new long-term study from Harvard reveals that one common kitchen swap could cut your risk of early death by nearly 20%.
Most of us stick to familiar habits in the kitchen — especially when it comes to ingredients like butter, a staple in everything from toast to baking.
But a major Harvard University study suggests that this one simple switch could have a big impact on how long you live.
The research, spanning three decades and involving over 221,000 participants, found a strong link between high butter consumption and increased risk of premature death.
But replacing butter with a plant-based alternative could reverse that risk — and even lower it.
Butter vs. Plant Oils
The study’s key finding is as clear as it is surprising:
- Eating just three teaspoons (around 10g) of butter daily was associated with a 15% higher risk of early death.
- Replacing that same amount with vegetable oils like olive oil, rapeseed (canola), or soybean oil led to a 17% lower risk.
That’s a 32% swing in risk — from increased danger to significantly improved health outcomes — all from a minor adjustment in your daily cooking routine.
Impact on Heart, Cancer, and Overall Longevity
Researchers found that the swap doesn’t just reduce general mortality — it’s also linked to lower rates of heart disease and cancer.
That’s especially important given that both conditions are leading causes of death worldwide.
“Just a small reduction in butter — even 10 grams a day — paired with a healthier fat source can have a measurable impact,” experts involved in the study noted.
The benefits appear to come from the higher levels of unsaturated fats found in vegetable oils, which help improve cholesterol levels and reduce inflammation, both critical for long-term health.
No Need for Deprivation
What makes this finding so practical is that it doesn’t call for radical dieting or cutting out flavor.
The study suggests that you can still enjoy your meals — just swap the cooking fat.
Use olive oil instead of butter in sautéing, or drizzle rapeseed oil over vegetables instead of finishing them with butter.
For baking or spreading, look for plant-based spreads that are high in good fats and free from trans fats — many of which are now readily available in supermarkets.
The article is based on information from Freundin.