Nutrition: Less Butter, More Plant Oils — A Simple Switch for a Longer, Healthier Life

If you love the rich taste of butter like many of us do, here’s some news to think about — recent research suggests cutting back on butter and using more plant oils in your cooking could help you live longer.

A big study from Harvard, looking at data collected over 30 years, found that eating a lot of butter is linked with a higher risk of death, while eating more plant-based oils — like olive oil, canola oil, or soybean oil — is linked with living longer and having less risk of heart disease and cancer.

Why does this matter to Nigerians in the UK?

Our Nigerian diets often include butter or margarine for cooking and flavour, but we also have access to many great plant oils here in the UK, such as olive oil, sesame oil, or even mustard oil, which are staples in Nigerian cooking. Switching just a small amount of butter — about a tablespoon — for these oils can make a big difference for your heart health and overall wellness.

What the study found

• People who ate the most butter had a 15% higher risk of death compared to those who ate the least.
• People who consumed the most plant oils had a 16% lower risk of death.
• Butter was linked to higher deaths from cancer.
• Plant oils lowered the risk of death from cancer and cardiovascular diseases like stroke and heart attacks.

Why plant oils are better than butter

Butter contains saturated fats and small amounts of trans fats, which can raise “bad” cholesterol and increase the risk of heart disease. On the other hand, plant oils are packed with healthy unsaturated fats, essential fatty acids, and antioxidants. These help lower cholesterol, reduce inflammation, and improve insulin sensitivity — all important for preventing conditions like diabetes and heart disease, which are common concerns in our community.

Practical tips for the kitchen

• Use olive oil, sesame oil, or mustard oil instead of butter for frying or sautéing.
• Try mixing a little butter with plant oils if you want to keep some of that buttery taste.
• Experiment with different oils to find the flavours you love — Nigerian cooking can be deliciously diverse!
• Remember, a little butter now and then for flavour is okay, but make plant oils your daily choice.

What to keep in mind

The study was large and thorough but mostly included white health professionals, so results might vary for different groups. Still, it matches other research and health advice globally, including from the American Heart Association.

Always speak with your doctor or a nutritionist before making big changes, especially if you have existing health issues.

Final thought for Naija UK Connect readers:

Small changes in your kitchen can lead to big health benefits. Swapping butter for plant oils is one tasty step towards a longer, healthier life here in the UK and beyond. Let’s cook smart, live well, and keep thriving for ourselves and our families!

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