Rapeseed oil instead of butter
The same spoonful in the same pan, only with unsaturated instead of saturated fat. One of the few dials with evidence grade A.
Order of magnitude
Replace butter, lard and coconut oil with rapeseed or olive oil for cooking and frying.
The same evidence as the big fat-quality lever: Cochrane and Mensink 2003 support direction and hard outcomes, but the opened abstracts have no usable mg/dL size (G-SF1). Direction without a percentage, no placeholder.
Effects in detail
Each row is a directed edge from our database, with range, latency, evidence grade and the condition under which it applies at all.
| Marker | Effect | Latency | Mode of action | Outcome | Evidence | Condition | Sources |
|---|---|---|---|---|---|---|---|
| LDL cholesterol | helps. Lowers Direction known, size not established Hooper 2020: reducing saturated fat cuts combined cardiovascular events and describes the LDL change as small, with no pooled mg/dL figure in the abstract. Mensink 2003 supplies prediction equations without a pooled mean difference (G-SF1). | not specified | chronic | yes | Evidence grade A | applies regardless of the starting value | |
| Apolipoprotein B | helps. Lowers Direction known, size not established The same Cochrane position as the big lever: direction yes, pooled ApoB percentage in the opened abstracts no. Trial proxy: LDL-C. | not specified | chronic | yes | Evidence grade A | applies regardless of the starting value |
What this measure costs
Counteracting effects of the same measure.
No counteracting effect is on file for this measure. That does not mean there is none, only that we found no defensible edge.
Food sources
What you would have to eat to reach the stated order of magnitude, and what comes along with it.
| Food | Content per 100 g | Amount per week | Added burden |
|---|---|---|---|
| Rapeseed oil BLS Q180000, rapeseed/canola oil. Plant-based, so retinol is logically zero. EPA and DHA are also logically zero in BLS; the oil supplies ALA, not long-chain omega-3s. | 63.0 g | 140 gequals 14 × |
|
Sources
Full details of every study the rows above rely on.
Bundeslebensmittelschlüssel (BLS), Version 4.0 – Deutsche Nährstoffdatenbank
Max Rubner-Institut · 2025 · Reference data
Official German nutrient database, open data CC BY 4.0. Values per 100 g edible portion. Attribute the Max Rubner-Institut as publisher.
Reduction in saturated fat intake for cardiovascular disease
Hooper et al. (Cochrane) · Cochrane Database of Systematic Reviews · 2020 · Meta-analysis
Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials
Mensink et al. · American Journal of Clinical Nutrition · 2003 · Meta-analysis