Harvard study reveals shocking link between butter and higher death risk: The healthier spread you need instead

In kitchens across the world, butter has long held its place as a comforting culinary companion—slathered on toast, melted over vegetables, and folded into pastries. But new research from Harvard University is stirring up the debate on this age-old dietary staple, and the findings may give butter loyalists reason to pause.

A groundbreaking study, recently published in JAMA Internal Medicine, reveals that higher butter consumption is linked to an increased risk of death—while swapping it for plant-based oils could significantly improve longevity. The 33-year-long observational research monitored the health outcomes of individuals based on their intake of butter versus plant oils. The results: individuals who consumed the most butter were 15% more likely to die than those who consumed the least, while the highest consumers of plant oils enjoyed a 16% lower risk of death.

A Silent Killer on the Breakfast Table?
While butter's rich, creamy texture is often marketed as a wholesome and natural alternative to heavily processed spreads, researchers argue that its composition tells a more complex—and troubling—story. Butter contains negligible essential fatty acids and traces of trans fat, the latter widely known as one of the most harmful fats for cardiovascular health.

Dr. Walter C. Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health and one of the study’s senior authors, offered a stark warning. “Butter has almost no essential fatty acids and a modest amount of trans fat—the worst type of fat for cardiovascular disease,” he noted. And the risks go beyond heart health: increased butter intake was also linked to higher cancer-related mortality.

Plant Oils: The Lifesaving Elixirs in Your Pantry
By contrast, the study found that plant-based oils—especially olive, soybean, and canola—were associated with a significantly reduced risk of death from cancer and cardiovascular diseases like heart attacks and strokes. These oils are rich in antioxidants and unsaturated fats, both of which support heart health and cellular function.

Dr. Willett clarified that moderate butter use "for flavor" is unlikely to cause harm, but he emphasized the benefits of using liquid plant oils for daily cooking and table use. The evidence suggests that small dietary swaps, made consistently over time, can lead to profound improvements in long-term health outcomes.

A Cultural Shift in the Making?
This study emerges at a time when food culture is witnessing a slow but steady transformation. Once demonized, fats have made a comeback in popular health narratives—thanks in part to the rise of keto and low-carb diets. But this research serves as a timely reminder that not all fats are created equal.

As global populations grapple with increasing rates of heart disease and cancer, the implications of such dietary studies cannot be understated. With mounting scientific consensus highlighting the dangers of saturated fats, butter may finally be losing its long-standing immunity from nutritional scrutiny.

A Toast to Smarter Choices
The takeaway isn’t to banish butter entirely—but to reconsider its place in our daily diets. As the data shows, making space for healthier fats can be a powerful act of self-care, and potentially, life extension. So, the next time you reach for that stick of golden indulgence, you might just ask yourself: is there a smarter spread for a longer life?

In the world of food, flavor and health need not be at odds—and sometimes, it’s the smallest changes that yield the biggest returns.