Is cold pressed safflower oil or butter better for cooking?

Cold Pressed Safflower Oil is Superior to Butter for Cooking for Cardiovascular Health

Cold pressed safflower oil is significantly better than butter for cooking due to its beneficial effects on cardiovascular health, with research showing that replacing saturated fats (like butter) with vegetable oils rich in polyunsaturated fatty acids reduces coronary heart disease risk by up to 29%. 1

Comparison of Nutritional Profiles and Health Effects

Safflower Oil Benefits:

• Safflower oil is rich in polyunsaturated fatty acids (PUFAs) and has been shown to lower LDL cholesterol (bad cholesterol) levels more effectively than butter 1
• In network meta-analysis studies, safflower oil ranked highest for reducing LDL cholesterol and total cholesterol among various cooking oils 2
• Replacing saturated fats (like those in butter) with vegetable oils like safflower oil has been associated with:
  • Decreased blood pressure 1
  • Improved insulin sensitivity 1
  • Reduced subclinical inflammation 1
  • Better control of hemostatic processes 1

Butter Concerns:

• Butter is high in saturated fatty acids (SFAs), which have been shown to raise LDL cholesterol levels 1
• Studies demonstrate that total cholesterol and LDL cholesterol are significantly higher when consuming diets containing butter compared to vegetable oils 3
• While butter appears relatively neutral for some cardiometabolic outcomes, it's associated with modest long-term weight gain compared to vegetable oils 1

Processing Considerations

• Cold-pressed oils (like virgin oils) may be preferable to highly refined oils as they preserve beneficial trace phenolic compounds 1
• Processing methods can significantly impact the health effects of oils - virgin oils undergo less processing and retain more beneficial compounds 1
• The health effects of oils are not determined solely by their fatty acid profiles but also by other constituents like phenolic compounds 1

Practical Recommendations

• Current cardiovascular guidelines recommend replacing butter and other animal fats with vegetable oils like safflower oil 1
• The recommended daily consumption of non-tropical vegetable oils should be between 25-40g depending on individual energy needs 1
• When cooking with safflower oil:
  • Even when used for frying, safflower oil (like olive oil) does not appear to adversely affect endothelial function when consumed 4
  • Safflower oil has a high smoke point, making it suitable for various cooking methods 2

Important Caveats

• Some research suggests that the omega-6 to omega-3 ratio in oils is important, with a very high ratio potentially being less beneficial 5
• Individual responses to dietary fats may vary based on genetic factors, pre-existing conditions, and overall dietary patterns 1
• The quality of the oil matters - cold-pressed, unrefined oils retain more beneficial compounds than highly processed versions 1
• While safflower oil is beneficial for cardiovascular health, extra-virgin olive oil has the strongest evidence for overall cardiovascular disease prevention 1

In conclusion, for cooking purposes, cold-pressed safflower oil is a significantly healthier choice than butter, particularly for cardiovascular health outcomes including mortality and morbidity related to heart disease.