Butter vs. Ghee: Which is Kinder to Your Heart? Expert Opinion by Dr. Sanjay Kumar
When it comes to cooking fats, butter and ghee are two popular choices in Indian kitchens. But if you’re concerned about heart health, you might wonder: Which is the better option?
According to Dr. Sanjay Kumar, Chief Cardiothoracic & Vascular Surgeon at Paras Hospitals, the answer lies in moderation and composition.
Butter vs. Ghee: Which is Kinder to Your Heart?
Expert Guidance by Dr. Sanjay Kumar, Cardiothoracic Surgeon
In every Indian kitchen, two staples often battle for space on the dining table — butter and ghee. While both add rich flavour to food, they also raise an important question: Which one is better for your heart?
Heart health is a growing concern in today’s fast-paced world. With more people conscious about cholesterol, blood pressure, and lifestyle diseases, understanding the impact of what you eat has never been more important. Dr. Sanjay Kumar, Vice Chairman and Chief Cardiothoracic Surgeon at Paras Hospitals, offers clarity on this age-old debate.
Butter and Ghee: Know the Basics
Butter is a dairy product made by churning cream. It contains milk solids, water, and about 80% fat. On the other hand, ghee is clarified butter — a form where the water and milk solids are removed, leaving behind pure butterfat.
Though both are saturated fats, ghee has been traditionally used in Ayurveda for its medicinal value. But when it comes to your heart, moderation and composition matter more than tradition.
Why Ghee May Be the Better Choice
Dr. Sanjay Kumar points out that ghee contains a compound called conjugated linoleic acid (CLA). CLA is known for its anti-inflammatory and antioxidant properties, which may reduce the risk of plaque buildup in arteries when consumed in small, controlled amounts.
“Moderation matters, but ghee’s conjugated linoleic acid (CLA) may offer anti-inflammatory benefits,” says Dr. Kumar.
“I recommend less than 1 tablespoon per day if cholesterol is under control.”
This makes ghee a slightly heart-friendlier choice compared to butter, which retains more cholesterol-raising milk solids.
Important Dietary Tips for Heart Health
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- Use Ghee in Moderation: Stick to less than 1 tbsp/day unless advised otherwise by your doctor.
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- Avoid Excess Butter: Butter is higher in trans fats, especially when processed.
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- Mix It Up: Balance your fat intake with healthier options like olive oil, mustard oil, or coconut oil.
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- Watch Your Lifestyle: Diet is one part of heart health. Exercise, sleep, and stress also matter.
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- Get Regular Check-ups: Monitor cholesterol and blood pressure frequently, especially if you are above 30.
The Final Verdict
While both butter and ghee are saturated fats and should be consumed mindfully, ghee wins the edge for heart health thanks to CLA and its anti-inflammatory potential, but only when used sparingly.
If you’re managing cholesterol or heart disease, consult a cardiologist before changing your diet.
About Dr. Sanjay Kumar
Dr. Sanjay Kumar is the Vice Chairman and Chief Cardiothoracic & Vascular Surgeon at Paras Hospitals in Gurgaon and Patna, India. With years of experience and thousands of successful surgeries, he is one of India’s most respected names in heart care.
📞 Helpline: +91 73660-98456
🌐 Website: www.drsanjaykumar.com
FAQs
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Is ghee actually healthier for the heart than butter?
Answer: Ghee contains conjugated linoleic acid (CLA), which may provide anti-inflammatory benefits. When consumed in moderation (less than 1 tbsp/day), it may be a better option than butter for heart health. -
How much ghee is safe to consume daily for heart patients?
Answer: Dr. Sanjay Kumar advises consuming less than 1 tablespoon per day of ghee, only if cholesterol levels are controlled and the individual follows a heart-healthy lifestyle. -
Can eating too much ghee or butter increase the risk of heart disease?
Answer: Yes, excessive intake of either can raise cholesterol and increase the risk of heart disease due to high saturated fat content. Moderation is key. -
Does butter contain more harmful fats than ghee?
Answer: Butter contains more milk solids and potentially harmful trans fats, especially in processed varieties, making it slightly less favorable than ghee from a heart-health perspective. -
What are some heart-healthy alternatives to butter and ghee?
Answer: Olive oil, mustard oil, and avocado oil are excellent heart-healthy fat alternatives. They contain unsaturated fats which are beneficial for cardiovascular health.