Why Butter Is a Smarter Choice Than Margarine

Today, I want to share one super simple swap that can support your long-term health: ditching margarine in favour of good-quality, grass-fed butter.

Margarine might seem like a convenient choice, it spreads easily and is often marketed as “heart-healthy”, but here’s the truth: margarine is a highly processed spread, made from industrial seed oils that are often hydrogenated. This process creates trans fats, which are widely recognised as harmful to your health.

Trans fats have been linked to:

• Increased risk of heart disease

• Inflammation in the body

• Weight gain

• Hormonal imbalances

  
  

In fact, research has shown a direct link between high margarine consumption and a greater risk of coronary heart disease and even early mortality. It’s a product of modern food engineering, not real nourishment.

Why Butter Is a Better Choice

Yes, butter contains saturated fat, but not all fats are created equal. Grass-fed butter (in moderation) actually offers health-promoting benefits:

Butter contains:

• Healthy fatty acids that may support fat metabolism and reduce inflammation

• Vitamin A for immune health and vision

• Vitamin K2, important for bone strength and heart health

• CLA (conjugated linoleic acid), a fat linked to improved body composition

  
  

Plus, it's delicious and far less processed. Nature-made beats factory-made every time.

Isn’t Saturated Fat Bad?

This is a common concern. While we were once told to fear all forms of saturated fat, recent research shows the real culprit is trans fats and inflammatory seed oils. Butter from grass-fed cows is a natural fat your body can use and when balanced with a diet rich in plants, fibre, and healthy proteins, it’s part of a nourishing, whole-food approach.

Making the swap from margarine to butter is a small, impactful change, especially if you're working to support heart health, reduce inflammation, or manage weight in a sustainable way. Every little upgrade counts. And this one? It’s tasty, easy, and rooted in real nourishment.

Want more healthy swaps and food wisdom that supports your hormones, energy and overall wellbeing? Feel free to browse the rest of my blog posts.

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