If you swap out butter and fatty meats for oils like olive or sunflower oil, you might slightly lower your chance of having a heart problem — but the evidence isn’t super strong.

If you swap out a little bit of butter or fatty meat for foods like nuts or vegetable oils, you're less likely to have a heart attack or die from heart disease.

If you swap just a little bit of butter or fatty meat in your diet with healthier fats like those in nuts or fish, you might lower your bad cholesterol and reduce your risk of heart disease by a small amount.

We don’t know yet if swapping butter and fatty meats for olive oil and avocados makes your heart healthier or not—there’s just not enough clear proof either way.

People in the U.S. who eat more of the healthy fats (like those in fish and nuts) compared to their total fat intake tend to live longer, even if they eat the same amount of fat overall — and this holds true no matter their age, gender, income, or health habits.

Eating foods rich in monounsaturated fats, like olive oil or avocados, doesn't seem to make heart disease risk higher or lower based on this analysis.