butter, healthy fats, saturated fat, butter diet, healthy butter, necessary fat

<p>Shunning <a href=/articles/2017/04/ghee>butter</a> is an idea that’s based on old science and the misguided fear of <a href=/articles/2017/01/fuel-with-fat>saturated fats</a>; we now know that a little bit may <a href=/articles/2017/11/diet-avocado>be necessary</a> for athletes to consume.<p>“Studies show that including some <a href=/articles/2013/10/nutrition-pov-pillar10>saturated fat</a> in your diet can reduce levels of lipoprotein(a), which is associated with heart disease,” says Maria Pagano, RD, Tier X manager at Equinox in New York City.<p>Of course, you shouldn’t rely on butter as a perennial go-to when cooking. Avocado and olive oil are heart-healthy sources of monounsaturated fats and omega-3 fatty acids, important for everything from satiation to brain health.<p>But butter can be included in <a href=/articles/2017/04/healthy-fat>rotation</a> occasionally (calories from from saturated fats like butter should total to less than 10 percent of a day’s calories). To boost flavor, stir a small amount into cauliflower rice after it’s done cooking or top off steamed asparagus with a smear and some seasonings. Just be sure to choose butter from antibiotic-free, grass-fed cows, which can be <a href=https://www.ncbi.nlm.nih.gov/pubmed/20463040 target=_blank>healthier for the heart</a>.