For decades we have been told that butter was the number one public enemy of our arteries, pushing us into the arms of margarine, presented as the “heart-saving” alternative because it is of plant origin. Then, suddenly, the narrative changed: margarine was pointed out as a concentrate of toxic chemistry and butter returned to tables as a “natural” and therefore harmless food. But reality is never black and whiteespecially when it comes to fat biochemistry. The question arises: which of the two is really sabotaging our cardiovascular health?
The great misunderstanding of the natural versus the artificial
The first myth to dispel is that “natural” automatically means healthy. Butter is an ancient product, obtained from milk cream, and is unquestionably natural. However, it is made up of about 50%. saturated fat. Contrary to what some extremist schools of thought claim, solid science still confirms that an excess of saturated fats raises LDL cholesterol levels (the “bad” one), increasing the risk of atherosclerosis. The problem is not the butter itself, but the amount we consume in a diet already rich in animal products.
On the other hand we have margarine, often defined by detractors as “one molecule away from plastic”. This is colossal nonsense from a chemical point of view. The real problem with margarine, historically, has been the process of hydrogenation. To make vegetable oils solid, the industry used hydrogen, creating the infamous trans fats.
The dark past of margarine and trans fats
In fact, for many years margarine was worse than butter. Artificially produced trans fats are a sort of “silent killer”: not only do they raise LDL cholesterol, but they simultaneously lower HDL cholesterol (the “good” one), creating double damage to the circulatory system. If we were talking about margarine from the 90s, the verdict would be unanimous: butter is better.
What changed today
Today the majority of quality margarines on the market are “non-hydrogenated”. The industry has learned to solidify vegetable fats through different processes (such as interesterification) that do not produce trans fats. Many modern margarines are enriched with plant sterols, which can actually help reduce cholesterol absorption. The problem is that they still remain ultra-processed productsrich in emulsifiers and additives to imitate the consistency of butter.
Butter and cholesterol: science beyond alarmism
Should we therefore demonize butter? Not necessarily. Butter contains interesting nutrients like vitamin A, vitamin K2 and butyric acid, which has anti-inflammatory properties for the gut. However, using it as the fat of choice for everyday cooking is a risky choice for the heart. Science tells us that replacing saturated fats (butter) with polyunsaturated fats (present in many vegetable oils at the base of margarines) reduces cardiovascular risk, but only if the margarine in question is free of trans fats.
How to choose the lesser evil at the supermarket
If you find yourself in front of the shelf and have to decide, don’t just look at the price or the attractive packaging. Here’s what to do to protect your heart:
- Check the label: If you read “partially hydrogenated fats,” put the margarine back on the shelf immediately. It’s poison to your arteries.
- Evaluate the saturation content: Even in modern margarines, the use of palm or coconut oil to add texture can raise the saturated fat content to levels similar to those of butter.
- Use butter wisely: If you prefer the flavor of butter, use it raw and in small quantities. The problem arises when it becomes the basis for sautés or desserts consumed daily.
- Pay attention to the smoke point: Butter burns easily, producing toxic substances. If you need to cook at high temperatures, neither is the ideal choice.
Science’s verdict for your arteries
In conclusion, the butter vs. margarine challenge is often a distraction from the real protagonist of cardiovascular health. While modern high-quality margarines are technically “healthier” than butter in terms of lipid profile, they are still not ideal. The real winner, without any doubt, remains extra virgin olive oil.
The scientific evidence is overwhelming: replacing both butter and margarine with EVO oil drastically reduces the incidence of heart attacks and strokes. If you really can’t give up a solid consistency for your morning toast, a new generation margarine without hydrogenated fats is preferable to butter for those with high cholesterol. But for everyone else, a layer of high-quality butter (perhaps from pasture-fed animals) once in a while is not the mortal sin they described to us, as long as the rest of the diet is based on vegetables and good fats.
Remember: the heart doesn’t get sick from a single breakfast, but from the habits we repeat 365 days a year.
Stop looking for the “perfect fat” in a stick and get back to the authentic Mediterranean diet.
Article by Gemma
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