Ghee vs Butter: Which Fat is Better for Your Heart? Dietitian Weighs In

There is an age-old debate that has left many wondering whether ghee or butter is better for heart health. It is a common dilemma for those who want to prioritise their cardiovascular health. While both are rich in saturated fats, to decide which one is safer for your heart, you need to take a look at their unique nutritional profiles. To help you make an informed choice, we interacted with two clinical dietitians.

Let us take a look at what our experts – Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore and Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru – have to say about it.

Ghee vs Butter: Which Fat is Better for Your Heart?

Let us straightaway get to the main point. When it comes to the heart, should you choose ghee or butter? Ms Raj says, “Both ghee and butter contain saturated fat, so neither should be eaten in large amounts if you want to protect your heart, but when used in moderation as part of a balanced diet, both can fit into a healthy eating pattern.” 

The expert continues, “Ghee has slightly more healthy fat-soluble vitamins and a higher smoke point for cooking, while butter contains small amounts of milk proteins and may be a better choice for those who prefer its taste.”

Ms Raj adds, “The health of your heart depends much more on your overall diet, regular exercise, maintaining a healthy weight, avoiding smoking, and controlling blood pressure and cholesterol than on choosing ghee over butter alone.”

A 2025 study, published in the Progress in Nutrition journal, discovered that consuming ghee is associated with a slightly higher risk of developing coronary heart disease. However, the experts added that more research is needed before it can be considered completely safe for your heart.

A massive 33-year study, published at JAMA Internal Medicine Journal in 2025, discovered that replacing butter for plant-based oils can significantly reduce your overall chances of premature death. It didn't find a direct link between eating butter and dying specifically from heart disease. However, the experts advised limiting it because it contains saturated fats which can raise bad cholesterol. 

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Ghee vs Butter: Which is Good For Overall Health?

Now let us understand which is a better choice for overall good health – ghee or butter. Shedding light on this, Ms Chitra says, “The issue is not about choosing between ghee and butter in terms of their impact on your cardiovascular health, but about the quantity of these products consumed. Ghee and butter are high in saturated fats. When consumed in large quantities, they can increase the level of ‘bad’ cholesterol.”

The expert further explains, “Ghee is an Indian product that is clarified butter, and it doesn’t contain milk solids anymore. It contains slightly more fat and calories than butter and has a higher smoke point, making it suitable for cooking at high temperatures. Additionally, it has vitamins A, D, E, and K that are fat-soluble.”

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Who Should Avoid Ghee and Butter?

Ms Raj says that people with high cholesterol, heart disease, or other heart risk factors should focus more on limiting saturated fat overall and choose heart-friendly unsaturated oils such as olive, mustard, or groundnut oil for daily cooking.

Adding to this, Ms Chitra says, “Moderate consumption of either of them can form a part of one’s daily diet. However, patients suffering from conditions like high cholesterol, heart problems, obesity and diabetes need to be cautious about the amount they consume. While consuming a spoon or two of butter or ghee is not harmful to your health, consuming large quantities regularly can prove to be bad for you.”

“Some people think that ghee is healthier because it is rich in butyric acid and has been traditionally consumed by Indians for many centuries. Despite the fact that there are some beneficial qualities of ghee, no scientific research proves the idea that ghee is healthier for the heart than butter. The effects of both of these fats on the heart depend mainly on the amounts and the diet,” concludes Ms Chitra.

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Tips To Protect Heart Health With Diet

Ms Chitra says that one needs to focus on eating right when trying to keep their heart healthy. The expert recommends eating plenty of unsaturated fats, which include fats that can be found in foods such as: 

• Nuts
• Seeds
• Fatty fish
• Avocados
• Olive oil
• Mustard oil
• Groundnut oil

ALSO READ- Is Ghee Good or Bad for Heart Health? Here Is What You Need To Know

Conclusion

In conclusion, both ghee and butter have their benefits when it comes to the health of one’s heart. However, while both fats are fine to consume, the priority should be placed on consuming moderate amounts and following a healthy diet that includes fruits, vegetables and other healthy fats.