Latest news with #KeatleyMedicalNutritionTherapy
Yahoo
2 days ago
- Health
- Yahoo
Science Just Linked These Popular Fruits To Boosted Longevity In Women
A new study found that consuming foods rich in flavanoids can help women age better. Over 24 years, researchers found that women who consumed a diet rich in flavanoids had a lower risk of frailty, impaired physical function, and poor mental health. Here's what else you should know about this essential chemical compound. There's no magic pill that will skyrocket you to peak longevity, but recent research has uncovered a slew of factors that can help women age in the healthiest way possible. And they're surprisingly simple (and don't involve crazy injections!). Yep, there's one more healthy aging hack to add to the list, and it's a delicious one: Eat more berries. New research suggests that loading up on foods that contain flavonoids (like berries) is linked with a slew of factors associated with healthy aging. Of course, throwing some strawberries on top of your morning granola once in a while won't *guarantee* you'll be a healthy ager, but it can help. And it's an easy enough thing to incorporate into your lifestyle. Plus, you might already be regularly tossing back flavonoid-rich foods in which case, keep going! With that in mind, here's what scientists uncovered about flavonoids and healthy aging, plus how to put the findings to work for you. Meet the experts: Keri Gans, RDN, dietitian and host of The Keri Report podcast; Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy The study, which was published in The American Journal of Clinical Nutrition, analyzed data on diet, lifestyle habits, and health from 62,743 women and 23,687 men collected over 24 years from two long-term studies (the Nurses' Health Study and Health Professionals Follow-Up Study). The researchers discovered that women who consumed the highest intakes of flavonoids—equivalent to three servings of berries a day or more—had a 15 percent lower risk of frailty, 12 percent lower risk of impaired physical function, and 12 percent lower risk of poor mental health at the end of the study period compared to those who consumed the least amount of flavonoids. (The link wasn't as strong for men, although they still seemed to get a mental health boost.) Overall, the researchers concluded that 'incorporating flavonoid-rich foods in the diet may be a simple strategy to support healthy aging.' Basically, they're a natural chemical compound. 'Flavonoids are a class of natural compounds found in fruits, vegetables, tea, and cocoa,' says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy. These compounds have antioxidant properties, points out Keri Gans, RDN, dietitian and host of The Keri Report podcast. 'They help protect our cells from free radicals that may cause damage to our body and contribute to inflammation,' she explains. The researchers didn't uncover exactly why flavonoid-rich foods are linked to healthy aging, but here are a few theories from experts. 'Research suggests flavonoids may support brain health, heart health, and overall cellular function—all important pieces of staying healthy as we get older,' Gans says. Also, flavonoids are known to tamp down on inflammation in the body, and inflammation is linked to a higher risk of developing a slew of serious health conditions that can interfere with your ability to age in a healthy way, Gans points out. Flavonoids are also found in plant foods, and eating a diet rich in plants has already been linked with longevity. But there may be another elements of flavonoid-rich foods that could explain this link that we just don't yet understand or recognize. As the researchers put it: 'It is possible that our findings might be due to other constituents found in the foods that contribute most to flavonoid intake." While berries are rich in flavonoids, Gans notes that you can also get this compound from a range of plant-based foods, including: Apples Citrus fruits Onions Red cabbage Grapes Soybeans Dark chocolate Red wine Tea If you want the best flavonoid bang for your buck, Gans recommends reaching for berries (which makes sense why the study points these out). 'Berries, especially blueberries and blackberries, are among the richest sources,' she says. Still, Gans stresses that it's good to mix things up in your diet, so you don't have to pick one type of flavanoid-rich food and stick with it. 'The goal is to include a variety of flavonoid-rich foods throughout the week to get the most benefit,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
21-05-2025
- Health
- Yahoo
Scientists Just Discovered The Best Diet For Women As They Age—And It Involves A Certain Type Of Carb
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you lived through the early aughts, the word "carbs" might still make you cringe and think of Regina George screaming about her "all carb diet." But it shouldn't, because we've learned over the years that all carbs aren't created equal, and they can be an essential macronutrient that can have pretty incredible health benefits. For example, resistant starches can help prevent cancer, and some carbs' soluble fiber can help reduce LDL cholesterol. If you find yourself in the anti-carb crew, it's understandble. After all, the messaging around carbs over the years hasn't been super positive. But here's something to consider: Choosing the right carbs may help you age better. That's the main takeaway from new research published in JAMA Network Open. Of course, aging is a very complex process, and it's difficult to say that doing something as simple as choosing multi-grain will make getting older a breeze. But the findings definitely provide some food for thought. Here's what you need to know. Meet the experts: Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy; Keri Gans, RDN, dietitian and host of The Keri Report podcast The study analyzed data on diets and health outcomes of more than 47,000 women who participated in the Nurses' Health Study, a longitudinal questionnaire-based study. The researchers specifically zeroed in on carbs, including how many carbs people consumed overall, including refined carbs, high-quality (unrefined) carbs, carbs from whole grains, fruits, vegetables, and legumes, and dietary fiber. The researchers also looked for signs of healthy aging, which they defined as the absence of 11 major chronic diseases, good mental health, and a lack of cognitive and physical function issues. After crunching the data, the researchers found that eating high-quality carbs and plenty of fiber in midlife was linked to an up to 37 percent greater chance of healthy aging. But the researchers also discovered that having higher amounts of refined carbs (like added sugars, refined grains, and potatoes), along with starchy vegetables was linked with a 13 percent lower chance of healthy aging. 'These findings suggest that intakes of dietary fiber, high-quality, and refined carbohydrates may be important determinants of overall health status in older adulthood,' the researchers wrote in the conclusion. Most of us tend to immediately conjure an image of pasta and white bread when we think about "carbs," but the macronutrient is far more complex than we give it credit for. Whole grains, vegetables, fruits, and legumes also fall into the carb category—and they're what the researchers considered 'quality carbs' in the study. 'These foods provide fiber, micronutrients—vitamins and minerals—and a lower glycemic response compared to refined sources like white bread, pastries, juice, and added sugars,' says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. (Glycemic response is the rise and fall of blood sugar, in case you're not familiar with the term.) The study didn't dive into exactly why these quality carbs are helpful for healthy aging, but experts have a few theories. First of all, these foods are rich in antioxidants, which have anti-inflammatory properties that may help reduce the risk of heart disease and certain cancers, as well as support brain health as you get older, says Keri Gans, RDN, dietitian and host of The Keri Report podcast. 'Fiber also may support digestion, help manage weight, and promote a healthy gut, which plays a role in overall wellness and the gut-brain connection,' she adds. The nutrients and vitamins in these foods also 'help maintain cellular integrity, physical function, and mental health,' Keatley says. Finally, the foods promote stable blood sugar and insulin levels, 'offering protection against chronic conditions such as diabetes and cognitive decline,' Keatley says. You don't necessarily need to shun foods from your diet, but Gans suggests limiting added sugars, since they can promote inflammation. 'To support healthy aging, it's important to prioritize carbohydrates from nutrient-dense sources,' Keatley says. 'This includes whole grains like oats, quinoa, and farro; fruits such as berries and apples; non-starchy vegetables like leafy greens and broccoli; and legumes including lentils and chickpeas.' He suggests 'complementing' those with healthy fats, like extra virgin olive oil and fatty fish to enhance their protective effects. Overall, just do your best. And remember, there's no reason to be scared of carbs! They could help you age better in the long run. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
06-03-2025
- Health
- Yahoo
The simple food swap that can lower your risk of dying from any cause by 17%
There's a popular mantra frequently heard on social media: Butter makes everything better. Americans have apparently taken that to heart, eating about 6.5 pounds of butter per person a year. But new research suggests that butter enthusiasts may want to cut back — it could help them live longer. That's the major takeaway from a new study published in JAMA Internal Medicine. For the study, researchers analyzed 33 years' worth of diet and health data from 221,054 adults who participated in several long-term health studies. The researchers discovered that people who took in higher levels of butter — a little over 1/2 tablespoon a day — had a 15% greater risk of premature death than those who ate the least amounts of butter. On the flip side, those who consumed more plant-based oils — especially soybean, canola and olive oils — had a 16% lower risk of dying from cancer, cardiovascular disease or any other cause, compared to those who had the least amount of these oils. See for yourself — The Yodel is the go-to source for daily news, entertainment and feel-good stories. By signing up, you agree to our Terms and Privacy Policy. The good news? It doesn't require a big change: The study found that swapping 10 grams (less than a tablespoon) of butter a day with an equivalent amount of plant-based oils was linked with a 17% lower risk of dying from any cause, as well as a 17% lower risk of dying from cancer. So, you can get a lot of mileage out of scaling back just a little. If butter is a way of life for you, the findings don't mean you need to stop enjoying it altogether. But experts say that it may be time to rethink how much you have on a consistent basis. Most people are familiar with butter on some level, but you may be hazy on what's actually in it. Traditional butter is a dairy product that's made from either milk or cream, Scott Keatley, a dietitian and co-owner of Keatley Medical Nutrition Therapy, tells Yahoo Life. That concoction has been churned to separate the fat from the buttermilk, creating a semi-solid mixture. 'By the end of the processing, American butter is about 80% butterfat, European butter is 86% butterfat and ghee is almost 100% butterfat,' Keatley says. 'In the USA, the other 20% is water, proteins, lactose and trace minerals.' Butter that's used as a spread typically has salt added to enhance its flavor, although you can still buy unsalted versions — those are just more commonly used in baking. On the nutritional front, you can generally expect that 1 tablespoon of salted butter contains: Calories: 102 Fat: 11.5 grams Protein: 0.12 grams Calcium: 3.4 milligrams Potassium: 3.4 milligrams Sodium: 91.3 milligrams There are a few reasons for this. 'Traditional butter is high in saturated fats, which can promote inflammation and disrupt hormonal activity, increasing the risk of cancers such as breast and prostate,' Dr. Yu Zhang, lead study author and research assistant at the Channing Division of Network Medicine at Brigham and Women's Hospital, tells Yahoo Life. Bodily inflammation has also been linked to a higher risk of developing a number of serious diseases, including type 2 diabetes, gastrointestinal disorders and autoimmune conditions. That high saturated fat content can affect your cardiovascular health too, Dena Champion, a dietitian at the Ohio State University Wexner Medical Center, tells Yahoo Life. 'These fats can raise LDL [bad] cholesterol levels, which is a major risk factor for heart disease and stroke,' she says. There's likely more than just saturated fat involved in this link, though. 'Dairy products, including butter, contain insulin-like growth factor-1 (IGF-1), which has been implicated in promoting cancer cell growth,' Keatley says. When butter is used for high-heat cooking, it can also produce harmful compounds like oxidized cholesterol and advanced glycation end-products (AGEs), which raise the risk of oxidative stress, an imbalance in cells that increases the risk of cancer, heart disease and premature aging, he explains. People who use butter a lot may be more likely to choose other foods that promote harmful inflammation, Stephani Johnson, a dietitian and adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University, tells Yahoo Life. To be fair, some previous research has suggested that butter isn't the villain it's been made out to be. It's just that plant-based alternatives are probably better. One scientific analysis of existing data on butter's impact on health, for example, found that there were 'relatively small or neutral' links between eating butter and developing diabetes, cardiovascular disease or dying. But that doesn't make it better than plant-based oils. Butter doesn't have protective compounds like polyphenols and antioxidants found in those oils that can counteract things like bodily inflammation, Keatley says. Plant-based oils are also lower in saturated fats and higher in unsaturated fats, which can improve cholesterol and reduce inflammation, Zhang says. 'Olive oil, in particular, is packed with polyphenols and vitamin E, which have antioxidant properties that can protect cells from damage,' Keatley says. 'Unlike butter, these oils do not produce as many harmful by-products when used in cooking, especially at moderate temperatures.' Making these swaps over time can make a difference in your health, Johnson says. 'Food choices inherently involve substitution — for example, when selecting a fat source for crusty Italian bread, one person may choose butter, while another opts for olive oil,' she explains. 'Regularly choosing a fat associated with reduced inflammation, such as olive oil, over one linked to increased inflammation, such as butter, may have long-term health benefits.' To cut back on your butter consumption, Champion recommends starting out by replacing butter with olive or canola oil when you cook vegetables. 'Plant oils do have distinct flavor profiles that vary by type and brand, so some experimentation may be necessary to find what works best for your palate,' she says. You can also substitute things like applesauce or mashed bananas for butter in baked goods. 'In savory dishes, try experimenting with herb-infused oils to add flavor without relying on butter,' Champion says. 'Instead of spreading butter on toast, try hummus, nut butters or a drizzle of olive oil with herbs,' Keatley says. 'And for finishing touches, rather than melting butter over vegetables or grains, use extra virgin olive oil with fresh lemon or balsamic vinegar.' You can even try this hack from Johnson to have your butter and eat it too: Mix 1 cup of softened butter with 1 cup of a neutral-flavored plant-based oil like canola and ½ teaspoon of salt. 'Store it in the refrigerator for an easy-to-spread butter option that's ready to use straight from the fridge,' she says. Or opt for plant-based butter (such as Earth Balance and Miyoko's), which are typically made from canola, coconut, olive, avocado, flaxseed or sunflower oil and are rising in popularity. The study doesn't demand that people swear off butter. That's a fact that Zhang stresses. 'We're not suggesting that you need to give up butter entirely,' he says. Instead, the research indicates that having lower amounts of butter on a regular basis may help you live longer. 'Butter isn't inherently harmful, but whether it's a problem depends largely on how you use it in cooking,' Keatley says. 'If you're spreading a small amount on whole-grain toast or adding a little as a finishing touch to vegetables, pasta or seafood, it's unlikely to be a major health risk.' Johnson agrees. 'Moderation is essential,' she says. 'Balancing butter intake within an overall nutrient-dense, heart-healthy diet is the best approach for long-term health.'
Yahoo
06-03-2025
- Health
- Yahoo
Swapping out butter for plant-based oils can lower your risk of dying — but you don't need to give it up entirely
There's a popular mantra frequently heard on social media: Butter makes everything better. Americans have apparently taken that to heart, eating about 6.5 pounds of butter per person a year. But new research suggests that butter enthusiasts may want to cut back — it could help them live longer. That's the major takeaway from a new study published in JAMA Internal Medicine. For the study, researchers analyzed 33 years' worth of diet and health data from 221,054 adults who participated in several long-term health studies. The researchers discovered that people who took in higher levels of butter — a little over 1/2 tablespoon a day — had a 15% greater risk of dying than those who ate the least amounts of butter. On the flip side, those who consumed more plant-based oils — especially soybean, canola and olive oils — had a 16% lower risk of dying from cancer, cardiovascular disease or any other cause, compared to those who had the least amount of these oils. See for yourself — The Yodel is the go-to source for daily news, entertainment and feel-good stories. By signing up, you agree to our Terms and Privacy Policy. The good news? It doesn't require a big change: The study found that swapping 10 grams (less than a tablespoon) of butter a day with an equivalent amount of plant-based oils was linked with a 17% lower risk of dying from any cause, as well as a 17% lower risk of dying from cancer. So, you can get a lot of mileage out of scaling back just a little. If butter is a way of life for you, the findings don't mean you need to stop enjoying it altogether. But experts say that it may be time to rethink how much you have on a consistent basis. Most people are familiar with butter on some level, but you may be hazy on what's actually in it. Traditional butter is a dairy product that's made from either milk or cream, Scott Keatley, a dietitian and co-owner of Keatley Medical Nutrition Therapy, tells Yahoo Life. That concoction has been churned to separate the fat from the buttermilk, creating a semi-solid mixture. 'By the end of the processing, American butter is about 80% butterfat, European butter is 86% butterfat and ghee is almost 100% butterfat,' Keatley says. 'In the USA, the other 20% is water, proteins, lactose and trace minerals.' Butter that's used as a spread typically has salt added to enhance its flavor, although you can still buy unsalted versions — those are just more commonly used in baking. On the nutritional front, you can generally expect that 1 tablespoon of salted butter contains: Calories: 102 Fat: 11.5 grams Protein: 0.12 grams Calcium: 3.4 milligrams Potassium: 3.4 milligrams Sodium: 91.3 milligrams There are a few reasons for this. 'Traditional butter is high in saturated fats, which can promote inflammation and disrupt hormonal activity, increasing the risk of cancers such as breast and prostate,' Dr. Yu Zhang, lead study author and research assistant at the Channing Division of Network Medicine at Brigham and Women's Hospital, tells Yahoo Life. Bodily inflammation has also been linked to a higher risk of developing a number of serious diseases, including type 2 diabetes, gastrointestinal disorders and autoimmune conditions. That high saturated fat content can affect your cardiovascular health too, Dena Champion, a dietitian at the Ohio State University Wexner Medical Center, tells Yahoo Life. 'These fats can raise LDL [bad] cholesterol levels, which is a major risk factor for heart disease and stroke,' she says. There's likely more than just saturated fat involved in this link, though. 'Dairy products, including butter, contain insulin-like growth factor-1 (IGF-1), which has been implicated in promoting cancer cell growth,' Keatley says. When butter is used for high-heat cooking, it can also produce harmful compounds like oxidized cholesterol and advanced glycation end-products (AGEs), which raise the risk of oxidative stress, an imbalance in cells that increases the risk of cancer, heart disease and premature aging, he explains. People who use butter a lot may be more likely to choose other foods that promote harmful inflammation, Stephani Johnson, a dietitian and adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University, tells Yahoo Life. To be fair, some previous research has suggested that butter isn't the villain it's been made out to be. It's just that plant-based alternatives are probably better. One scientific analysis of existing data on butter's impact on health, for example, found that there were 'relatively small or neutral' links between eating butter and developing diabetes, cardiovascular disease or dying. But that doesn't make it better than plant-based oils. Butter doesn't have protective compounds like polyphenols and antioxidants found in those oils that can counteract things like bodily inflammation, Keatley says. Plant-based oils are also lower in saturated fats and higher in unsaturated fats, which can improve cholesterol and reduce inflammation, Zhang says. 'Olive oil, in particular, is packed with polyphenols and vitamin E, which have antioxidant properties that can protect cells from damage,' Keatley says. 'Unlike butter, these oils do not produce as many harmful by-products when used in cooking, especially at moderate temperatures.' Making these swaps over time can make a difference in your health, Johnson says. 'Food choices inherently involve substitution — for example, when selecting a fat source for crusty Italian bread, one person may choose butter, while another opts for olive oil,' she explains. 'Regularly choosing a fat associated with reduced inflammation, such as olive oil, over one linked to increased inflammation, such as butter, may have long-term health benefits.' To cut back on your butter consumption, Champion recommends starting out by replacing butter with olive or canola oil when you cook vegetables. 'Plant oils do have distinct flavor profiles that vary by type and brand, so some experimentation may be necessary to find what works best for your palate,' she says. You can also substitute things like applesauce or mashed bananas for butter in baked goods. 'In savory dishes, try experimenting with herb-infused oils to add flavor without relying on butter,' Champion says. 'Instead of spreading butter on toast, try hummus, nut butters or a drizzle of olive oil with herbs,' Keatley says. 'And for finishing touches, rather than melting butter over vegetables or grains, use extra virgin olive oil with fresh lemon or balsamic vinegar.' You can even try this hack from Johnson to have your butter and eat it too: Mix 1 cup of softened butter with 1 cup of a neutral-flavored plant-based oil like canola and ½ teaspoon of salt. 'Store it in the refrigerator for an easy-to-spread butter option that's ready to use straight from the fridge,' she says. Or opt for plant-based butter (such as Earth Balance and Miyoko's), which are typically made from canola, coconut, olive, avocado, flaxseed or sunflower oil and are rising in popularity. The study doesn't demand that people swear off butter. That's a fact that Zhang stresses. 'We're not suggesting that you need to give up butter entirely,' he says. Instead, the research indicates that having lower amounts of butter on a regular basis may help you live longer. 'Butter isn't inherently harmful, but whether it's a problem depends largely on how you use it in cooking,' Keatley says. 'If you're spreading a small amount on whole-grain toast or adding a little as a finishing touch to vegetables, pasta or seafood, it's unlikely to be a major health risk.' Johnson agrees. 'Moderation is essential,' she says. 'Balancing butter intake within an overall nutrient-dense, heart-healthy diet is the best approach for long-term health.'
Yahoo
06-03-2025
- Health
- Yahoo
Swapping out butter for plant-based oils can lower your risk of dying — but you don't need to give it up entirely
There's a popular mantra frequently heard on social media: Butter makes everything better. Americans have apparently taken that to heart, eating about 6.5 pounds of butter per person a year. But new research suggests that butter enthusiasts may want to cut back — it could help them live longer. That's the major takeaway from a new study published in JAMA Internal Medicine. For the study, researchers analyzed 33 years' worth of diet and health data from 221,054 adults who participated in several long-term health studies. The researchers discovered that people who took in higher levels of butter — a little over 1/2 tablespoon a day — had a 15% greater risk of dying than those who ate the least amounts of butter. On the flip side, those who consumed more plant-based oils — especially soybean, canola and olive oils — had a 16% lower risk of dying from cancer, cardiovascular disease or any other cause, compared to those who had the least amount of these oils. See for yourself — The Yodel is the go-to source for daily news, entertainment and feel-good stories. By signing up, you agree to our Terms and Privacy Policy. The good news? It doesn't require a big change: The study found that swapping 10 grams (less than a tablespoon) of butter a day with an equivalent amount of plant-based oils was linked with a 17% lower risk of dying from any cause, as well as a 17% lower risk of dying from cancer. So, you can get a lot of mileage out of scaling back just a little. If butter is a way of life for you, the findings don't mean you need to stop enjoying it altogether. But experts say that it may be time to rethink how much you have on a consistent basis. Most people are familiar with butter on some level, but you may be hazy on what's actually in it. Traditional butter is a dairy product that's made from either milk or cream, Scott Keatley, a dietitian and co-owner of Keatley Medical Nutrition Therapy, tells Yahoo Life. That concoction has been churned to separate the fat from the buttermilk, creating a semi-solid mixture. 'By the end of the processing, American butter is about 80% butterfat, European butter is 86% butterfat and ghee is almost 100% butterfat,' Keatley says. 'In the USA, the other 20% is water, proteins, lactose and trace minerals.' Butter that's used as a spread typically has salt added to enhance its flavor, although you can still buy unsalted versions — those are just more commonly used in baking. On the nutritional front, you can generally expect that 1 tablespoon of salted butter contains: Calories: 102 Fat: 11.5 grams Protein: 0.12 grams Calcium: 3.4 milligrams Potassium: 3.4 milligrams Sodium: 91.3 milligrams There are a few reasons for this. 'Traditional butter is high in saturated fats, which can promote inflammation and disrupt hormonal activity, increasing the risk of cancers such as breast and prostate,' Dr. Yu Zhang, lead study author and research assistant at the Channing Division of Network Medicine at Brigham and Women's Hospital, tells Yahoo Life. Bodily inflammation has also been linked to a higher risk of developing a number of serious diseases, including type 2 diabetes, gastrointestinal disorders and autoimmune conditions. That high saturated fat content can affect your cardiovascular health too, Dena Champion, a dietitian at the Ohio State University Wexner Medical Center, tells Yahoo Life. 'These fats can raise LDL [bad] cholesterol levels, which is a major risk factor for heart disease and stroke,' she says. There's likely more than just saturated fat involved in this link, though. 'Dairy products, including butter, contain insulin-like growth factor-1 (IGF-1), which has been implicated in promoting cancer cell growth,' Keatley says. When butter is used for high-heat cooking, it can also produce harmful compounds like oxidized cholesterol and advanced glycation end-products (AGEs), which raise the risk of oxidative stress, an imbalance in cells that increases the risk of cancer, heart disease and premature aging, he explains. People who use butter a lot may be more likely to choose other foods that promote harmful inflammation, Stephani Johnson, a dietitian and adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University, tells Yahoo Life. To be fair, some previous research has suggested that butter isn't the villain it's been made out to be. It's just that plant-based alternatives are probably better. One scientific analysis of existing data on butter's impact on health, for example, found that there were 'relatively small or neutral' links between eating butter and developing diabetes, cardiovascular disease or dying. But that doesn't make it better than plant-based oils. Butter doesn't have protective compounds like polyphenols and antioxidants found in those oils that can counteract things like bodily inflammation, Keatley says. Plant-based oils are also lower in saturated fats and higher in unsaturated fats, which can improve cholesterol and reduce inflammation, Zhang says. 'Olive oil, in particular, is packed with polyphenols and vitamin E, which have antioxidant properties that can protect cells from damage,' Keatley says. 'Unlike butter, these oils do not produce as many harmful by-products when used in cooking, especially at moderate temperatures.' Making these swaps over time can make a difference in your health, Johnson says. 'Food choices inherently involve substitution — for example, when selecting a fat source for crusty Italian bread, one person may choose butter, while another opts for olive oil,' she explains. 'Regularly choosing a fat associated with reduced inflammation, such as olive oil, over one linked to increased inflammation, such as butter, may have long-term health benefits.' To cut back on your butter consumption, Champion recommends starting out by replacing butter with olive or canola oil when you cook vegetables. 'Plant oils do have distinct flavor profiles that vary by type and brand, so some experimentation may be necessary to find what works best for your palate,' she says. You can also substitute things like applesauce or mashed bananas for butter in baked goods. 'In savory dishes, try experimenting with herb-infused oils to add flavor without relying on butter,' Champion says. 'Instead of spreading butter on toast, try hummus, nut butters or a drizzle of olive oil with herbs,' Keatley says. 'And for finishing touches, rather than melting butter over vegetables or grains, use extra virgin olive oil with fresh lemon or balsamic vinegar.' You can even try this hack from Johnson to have your butter and eat it too: Mix 1 cup of softened butter with 1 cup of a neutral-flavored plant-based oil like canola and ½ teaspoon of salt. 'Store it in the refrigerator for an easy-to-spread butter option that's ready to use straight from the fridge,' she says. Or opt for plant-based butter (such as Earth Balance and Miyoko's), which are typically made from canola, coconut, olive, avocado, flaxseed or sunflower oil and are rising in popularity. The study doesn't demand that people swear off butter. That's a fact that Zhang stresses. 'We're not suggesting that you need to give up butter entirely,' he says. Instead, the research indicates that having lower amounts of butter on a regular basis may help you live longer. 'Butter isn't inherently harmful, but whether it's a problem depends largely on how you use it in cooking,' Keatley says. 'If you're spreading a small amount on whole-grain toast or adding a little as a finishing touch to vegetables, pasta or seafood, it's unlikely to be a major health risk.' Johnson agrees. 'Moderation is essential,' she says. 'Balancing butter intake within an overall nutrient-dense, heart-healthy diet is the best approach for long-term health.'
