After living in Atlanta for some time we learned that to many people, butter is more than just a condiment, it’s a relationship.  In fact butter is often more of a partner in crime than a significant other–and many people only consider an eating occasion a true meal when butter is present.  Butter tastes rich and salty, we get it…

but unfortunately, butter does come with a health concern –its high saturated fat content. Saturated fat is solid at room temperature and is known to raise LDL cholesterol (your body’s bad cholesterol) which raises your risk of heart disease. The American Heart Association recommends keeping saturated fat intake to less than 7% of total daily calories. Just one tablespoon of butter could make up half of that allotment on a 1,600 calorie-a-day diet. Plus, just one level tablespoon of butter clocks in at 100 calories, and that can add up quickly, especially when you are trying to shed pounds.

So here are some deliciously healthy butter swaps

Healthy Swaps

• When cooking, go for unsaturated oils like olive, canola, and safflower.
• On bread: Instead of using butter, use olive oil and a small amount of balsamic vinegar for a flavor boost–or spread a roasted garlic bulb over warm bread (think of garlic bread–the same way you’d smear the bulb of roasted garlic on bread, do this instead of using butter–or go for hummus or a nut butter.
• Use pureed avocado in an equal amount in place of butter in any recipe. In an ounce, you’ll calories and fat in half, and add 2 grams of fiber as well as some potassium.
• For baking, use apple sauce or banana 1:1 instead of butter.  You’ll get only a quarter of the calories and virtually no fat. If the sacrifice in flavor is too much, start by using half butter and half the swap.
• Replace fat calories from butter with other heart-healthy sources like nuts, seeds, avocado, and fatty fish.