For cholesterol management, plant-based spreads (margarines with olive/canola oil, nut butters, avocado) are best due to unsaturated fats, while grass-fed butter is a better dairy option due to more Omega-3s and CLA, but still needs moderation; light butter reduces saturated fat, but overall, healthy fats from whole foods like avocado and olive oil are superior to butter for heart health, notes the ABC and the Australian Heart Foundation.
The healthiest butter in Australia is generally considered grass-fed butter, like Westgold, due to its higher omega-3s and CLA (Conjugated Linoleic Acid), but for a heart-healthier choice, nutritionally dense spreads with plant sterols or lower saturated fat, such as those with olive oil or canola, are often recommended over traditional butter by dietitians. Always check nutrition panels for low saturated fat and trans fat, especially with Western Star or Devondale if choosing dairy.
There's a lot of conflicting information about saturated fats. Should I eat them or not? The American Heart Association recommends limiting saturated fats to less than 6% of total calories. Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils.
Have 3 servings of Flora ProActiv Buttery a day as part of a healthy diet and lifestyle and sufficient fruit and vegetables* to start lowering your cholesterol. A daily intake of 1.5 to 2.4g plant sterols can lower cholesterol by 7-10% in 2-3 weeks.
Margarine often tops butter when it comes to heart health. Margarine is a blend of oils that are mostly unsaturated fat. Butter is made from cream or milk. The type of fat found in animal products, such as cream, is mostly saturated fat.
Give cheese on toast a miss and instead use sliced or mashed avocado to top wholegrain toast or crumpets. This quick snack is rich in unsaturated, rather than saturated, fats. Try a sprinkle of seeds or chilli flakes for an extra kick. Read more from our dietitian about avocados and fat.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
Grass-Fed Butter
This fat profile is healthier for your heart than traditional butter, so I'd consider it the healthiest butter. Grass-fed butter may also be creamier and softer, making it easy to spread over toast.
Translation: A tablespoon of Smart Balance Original has less saturated fat (2.5 grams) and more unsaturated fat than butter. That—along with an overall diet rich in good fats from nuts, seeds, fish, and avocado—can help keep a lid on your cholesterol.
People with high cholesterol may have a higher risk of certain conditions and diseases such as atherosclerosis, stroke, and heart attack. Butter is high in calories and fat, so people should eat it in moderation or replace it with healthy unsaturated fats.
A closer read reveals there are two versions of “Beautifully Butterfully Salted Butter” made for Aldi by rivals Fonterra and Murray Goulburn. If either of them wins it will be interesting to see how Aldi explains to their customers which half of its award-winning butter is which.
Cholesterol Lowering Spreads
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating more soluble fiber (oats, beans, fruits) and healthy fats (olive oil, fish), exercising regularly (30 mins most days), losing excess weight, quitting smoking, and limiting alcohol, as these changes lower bad LDL cholesterol and raise good HDL cholesterol, with some people needing medication for more severe cases.
Non-fat or low-fat Greek yogurt.
Absolutely! More than 80 independent clinical studies prove that plant stanol ester – the active ingredient in Benecol – can reduce cholesterol. 67 of these studies are randomised placebo -controlled trials (RCTs), which are regarded as the 'gold standard' of scientific evidence, and for good reason!
The "best" butter in Australia depends on preference, but top contenders often include artisan brands like Pepe Saya (especially their cultured butter) and Meander Valley, praised for quality and taste, while mainstream favorites like Western Star (especially cultured) offer quality and availability, and Duck River Meadows provides rich, Tasmanian flavour, with many Aussies preferring grass-fed for health benefits like higher omega-3s and unsaturated fats.
Flora Buttery spread offers a fantastic lower-fat alternative to butter, ideal for baking and pan frying. Not only is it lower in saturated fat, but it's also enriched with omega-3, adding a healthy touch to your meals. Keep chilled (2-10°C). Suitable for freezing, defrost in refrigerator.
Any butter labeled as "pure butter," "100% butter," or simply "butter," made from cream and salt (or no salt), with no added oils, gums, or thickeners, is 100% butter, like Mainland, Western Star, or The Butter People, and is used for cooking, baking, or spreading. Always check the ingredients list for "cream and salt" and no oils, ensuring it's natural, grass-fed if desired, and free from additives for true 100% purity.
Among foods that contribute to clogged arteries are:
Why do some cardiologists say not to eat blueberries for breakfast? Some cardiologists worry about blueberries' sugar and how they might affect blood sugar. But, it's not a reason to avoid them completely.
A buildup of fatty substances in the arteries, called atherosclerosis, is the most common cause of coronary artery disease. Risk factors include an unhealthy diet, lack of exercise, obesity, and smoking. Healthy-lifestyle choices can help lower the risk of atherosclerosis.
Choose whole grain bread with high fiber to help maintain healthy cholesterol levels. Add lots of vegetables like sprouts, spinach, and avocado for flavor and health benefits. Use lean meats or fish like salmon and tuna to keep your sandwich heart-healthy.
Crumpet or Bagel - these are a healthy alternative too and make a nice change from toast. Other Options: Remember, brown/wholemeal bread is healthier than white as it has more fibre.
Eat less fatty food