No single butter brand has significantly more cholesterol than others; all full-fat butters are similar, with about 30mg per tablespoon, but Ghee (clarified butter) has the most concentrated fat and thus higher saturated fat, making it potentially higher in cholesterol per serving due to water and milk solids removal, with some "European Style" butters also slightly higher in fat than regular butter. Focus on limiting any butter due to high saturated fat, not just one brand, or choose healthier spreads like margarine or olive oil.
Grass-Fed Butter
This type of butter comes from cows that graze on grass, leading to higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), according to research. This fat profile is healthier for your heart than traditional butter, so I'd consider it the healthiest butter.
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.
Substitute butter with healthier oils.
Out of all the building blocks, saturated fat tends to be converted most efficiently into cholesterol. “Butter is essentially pure saturated fat,” says Dr. Bhattacharya. Tropical plant-based oils, such as coconut oil and palm oil, also have a significant amount.
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.
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.
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.
Try to eat less:
butter, lard and ghee. cream and hard cheese, like cheddar. cakes and biscuits. food that contains coconut oil or palm oil.
Nuttelex Cholesterol Lowering spread is 100% plant-based, allergen-free and clinically proven to reduce cholesterol absorption with the help of plant sterols. Spread it on your toast, melt it in your pancakes or toss it in your stir fry. PLUS, it's made with 76% Aussie ingredients!
Here are 10 foods to add to your diet for a healthier you
Cholesterol Lowering Spreads
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.
Nuttelex contains less than 0.4% trans fat, which is 7 – 10 times lower than butter, and Nuttelex has 65% less saturated fat than butter.
Smart Balance supports healthy cholesterol levels that are already in the normal range,* is gluten free, is an excellent source of vitamin D, contains 400 mg of omega-3 ALA per serving and contains 60% less saturated fat than butter.
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!
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.
Light butter has half the calories, saturated fat and cholesterol of butter. This blend of light butter and oil has heart-healthy monounsaturated and polyunsaturated fats (MUFAs and PUFAs). Yogurt butter is a blend of nonfat yogurt, vegetable oils (soybean, palm, palm kernel and canola) and water.
In fact, the American Heart Association (AHA) recently updated its recommendations for heart-healthy eating based on the results of two recent research studies on eating more plant-based food choices. Their conclusion? Plant-based diets can lower your risk of cardiovascular disease at any age.
Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
Exercise on most days of the week and increase your physical activity. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.
Butter is high in saturated fat, which can raise your cholesterol. It can also increase your chance of heart disease. Some margarines have some saturated fat plus trans-fatty acids, which can also be bad for you. Both of these fats have health risks.
Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating plenty of fruits, vegetables, whole grains, and healthy fats (like olive oil, nuts, and fish) while reducing saturated/trans fats (fatty meats, fried foods, baked goods) and sugar; get regular exercise (30 mins most days); quit smoking; maintain a healthy weight; and limit alcohol, as these changes boost good HDL cholesterol and lower bad LDL cholesterol, with medication sometimes needed for stubborn cases.
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.