Changing the cooking oil at home can greatly reduce the risk of death!
Lard and vegetable oils have long been staples in Chinese kitchens, while butter and olive oil seem to be more popular in the West. In recent years, many people have begun to favor animal fats like butter and lard, believing they add flavor and flavor to cooking.
So, how does the consumption of different types of fats, such as animal fats and vegetable oils, affect health and life expectancy? A recent study revealed the impact of different edible fats on life expectancy (and mortality), and the results have been surprising.
In March 2025, a study involving 220,000 adults followed up for 33 years and published in the Journal of the American Medical Association – Internal Medicine found that replacing animal oil (butter) with vegetable oil significantly reduced the risk of death! The study focused on the intake of butter and vegetable oils (including safflower oil, soybean oil, corn oil, rapeseed oil and olive oil). The results showed that increased butter intake was associated with increased mortality, while increased vegetable oil intake was associated with reduced mortality. Specifically:
(1) More butter intake increases the risk of death: Compared with those who eat the least butter, those who eat the most butter (animal oil) have a 15% increased risk of total death.
(2) More vegetable oil intake reduces the risk of death: Compared with those who eat the least vegetable oil, those who eat the most vegetable oil have a 16% lower risk of total death, and the risk of death from cancer and cardiovascular disease is also reduced.
The study specifically pointed out that increased intake of rapeseed oil, soybean oil and olive oil is significantly associated with a reduction in total mortality. For example, eating 5 grams more rapeseed oil per day reduces the risk of total death by 15%, soybean oil by 6%, and olive oil by 8%.
(3) Replacing butter with vegetable oil reduces the risk of death: Replacing butter with vegetable oil (especially rapeseed oil, soybean oil and olive oil) can significantly reduce the risk of death.
For example, replacing 10 grams of butter per day with the same amount of vegetable oil is expected to reduce the risk of total death by 17% and the risk of death from cancer by 17%.
In short, higher intake of animal oil (butter) is associated with “shortened lifespan”, while the opposite is true for vegetable oil. Replacing butter with vegetable oil, especially olive oil, soybean oil and rapeseed oil, may bring significant benefits in preventing premature death.
In addition to olive oil, why do experts recommend rapeseed oil?
Many people know that olive oil is good for health, but it doesn’t really fit in with the Chinese diet. It’s worth noting that research data also shows that rapeseed oil is just as effective as olive oil in reducing the risk of death. So, what’s the appeal of rapeseed oil?
In 2024, Wang Xingguo, a professor at the School of Food Science and Engineering at Jiangnan University, explained on CCTV’s Life Circle program that rapeseed oil has a high oleic acid (monounsaturated fatty acid) content, exceeding 50%. Even regular rapeseed oil can reach 50%, and some high-oleic rapeseed oils can reach 60%-70%.
Secondly, its linolenic acid to linoleic acid ratio is ideal, approaching the recommended range of 1:4 to 1:6. If you only consume one type of oil, rapeseed oil is recommended.
For people with high cholesterol, high blood sugar, and high blood sugar, flaxseed oil and rapeseed oil, both rich in omega-3 fatty acids, are recommended.
A 2013 study published in the journal Endocrinology & Metabolism found that compared with soybean oil, rapeseed oil and olive oil significantly improved fatty liver grade, liver span, insulin resistance markers, and blood lipids in patients with non-alcoholic fatty liver disease.
Caution: Long-term consumption of a single oil may lead to nutritional imbalance. Try to switch oils frequently or use blended oils.
When eating oil daily, it is recommended to pay attention to these 4 points:
1. Prioritize vegetable oils and switch between them frequently.
The Metabolic Disease Center of the Affiliated Hospital of Hangzhou Normal University reminds us that frequently switching between oils with different names or brands is often misinterpreted as a way to diversify your oil intake. In reality, many oils, despite their different names, have similar fatty acid profiles.
For example, soybean oil, corn oil, wheat germ oil, and sunflower oil are similar; peanut oil and rice bran oil are similar; tea seed oil, almond oil, and olive oil are similar; and flaxseed oil and perilla seed oil are similar. When substituting different oils, you should consider their different fatty acid profiles. Otherwise, the resulting fatty acids will be essentially the same, effectively eliminating any substitution.
Fatty acid composition chart of commonly used oils. “Dietary Guidelines for Chinese Residents 2022”
2. For frequent cooking, prioritize refined vegetable oils.
For frequent cooking and deep-frying, prioritize refined vegetable oils, as they have a higher smoke point. For frequent cold dishes, choose virgin, primary cold-pressed, or extra virgin vegetable oils. In a 2025 article published in Health Times, Song Ying from the Nanyang Product Quality Inspection and Testing Center in Henan Province explained that edible oil quality standards are divided into grades one, two, three, and four based on the degree of refining. Higher grades are associated with greater refinement, resulting in fewer harmful ingredients, but also with a loss of nutrients and flavor.
Grades one and two are more refined, producing less smoke and are more suitable for high-temperature cooking, such as stir-frying, but prolonged frying is not recommended. Grades three and four are less refined, have lower smoke points, and retain more nutrients, making them suitable for stewing, steaming, and other cooking methods.
3. Limit intake: Adults should consume no more than 30 grams per day.
While vegetable oil is beneficial, it is also a fat, and excessive consumption is not recommended. The “Dietary Guidelines for Chinese Residents 2022” recommends a daily cooking oil intake of 25-30 grams for adults.
For example, those with hypertension, hyperlipidemia, or overweight or obesity may wish to consume less cooking oil.
4. Store tightly sealed and away from light. Try to buy small packages.
Because ultraviolet rays accelerate oxidation and deterioration of oils, household oil should not be placed in direct sunlight. It should be stored in a cool, dark place, away from heating pipes and high-temperature electrical appliances. Large barrels of oil can be divided into small, well-sealed containers. After pouring the oil, tighten the lid immediately to avoid leaving any gaps. Cooking oil should be stored in a well-ventilated area to prevent moisture and rancidity.
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