Ghee, Heart Disease Villain or Ally?
Over the years, I've made a full circle in my perspective on certain traditional foods, especially ghee.
It’s fascinating how new research can shift paradigms, even when it comes to something as deeply ingrained in my own cultural heritage!
At one time, I was a Cardiology NP, working with heart disease patients and Cardiologists. I was taught that fats—especially those like ghee—were contributors to cardiovascular risk. But now, as a functional medicine NP, I’ve come to appreciate how ghee’s unique components are not only safe for the heart, but they may even play a pivotal role in reducing inflammation and promoting long-term wellness.
So, let’s dive into why ghee—an ancient, clarified butter from my Indian heritage—has shifted from being a "heart disease villain" to a nutritional ally, supported by the latest science.
Lets dig in!
Not All Fat Is Created Equal
For decades, fats have been demonized. The conventional narrative has long painted fats as the primary culprits behind heart disease, particularly trans fats and saturated fats.
This was a simple yet powerful message that shaped dietary guidelines and influenced public opinion for years (and many still follow this)
However, recent research challenges this notion, especially as we dive deeper into the biochemical impact of different fats on our bodies.
Saturated fats—found in foods like ghee—are not inherently harmful as long as they are consumed in the context of a balanced, whole-foods-based diet.
In fact, many recent studies have shown that moderate consumption of healthy fats can reduce inflammation, improve cellular function, and even support the body’s natural metabolic processes.
The Biochemistry in Ghee
Ghee is rich in a blend of fatty acids:
Butyrate: One of ghee’s most important compounds. This short-chain fatty acid (SCFA) plays a critical role in gut health, serving as a fuel source for the cells lining the intestines.
Recent studies have also suggested that butyrate has powerful anti-inflammatory properties that can help reduce the inflammation that drives chronic diseases, including heart disease.
Butyrate has also been shown to support metabolic health and may even play a role in reducing insulin resistance.
Conjugated Linoleic Acid (CLA):
This fat has been linked to a reduction in body fat and improved cardiovascular health.
CLA may also have anticancer effects and has been shown to support immune function.
But what truly sets ghee apart is its smoke point.
Ghee can withstand higher cooking temperatures without oxidizing (rust), unlike many vegetable oils or even butter. This makes it an excellent cooking fat for both flavor and safety.
My Cardiology friends will read this and may remember when we were told ghee is the reason for 3 vessel heart disease, but that was the old paradigm! The old “cholesterol hypothesis,” which blamed dietary fats for rising cholesterol levels, is now under intense scrutiny.
More recent data suggests that it’s inflammation—not cholesterol—that plays the key role in cardiovascular disease. And it’s in this context that ghee stands out as a surprising ally!!!
The Heart-Health Connection
Anti-inflammatory Properties: As mentioned earlier, the butyrate in ghee is a powerhouse for inflammation reduction.
Chronic low-grade inflammation is a hallmark of cardiovascular disease, as it leads to endothelial dysfunction (the inability of blood vessels to properly dilate) and atherosclerosis (the buildup of plaque in arteries).
Reducing inflammation can slow or even prevent these processes.
The Effect of Ghee on Lipid Levels: Is It Heart-Healthy?
One of the most common concerns around ghee, especially in relation to heart health, is how it affects lipid (fat) levels in the blood. Here’s the good news: when consumed in moderation, ghee can have a positive impact on lipid profiles.
LDL Cholesterol: While ghee is high in saturated fats, it doesn’t appear to significantly raise LDL cholesterol in the way that processed oils or trans fats do. In fact, moderate consumption of ghee may lower the levels of small, dense LDL particles—the type that are most likely to contribute to plaque buildup in arteries. But do not over do it, check with me first and this is why I love FM because its tailored to you, not to protocols or regimens!
HDL Cholesterol: Ghee has been shown to increase HDL (good cholesterol) levels. HDL is crucial because it helps remove excess cholesterol from the bloodstream and transport it to the liver for processing and excretion. This is a critical factor in maintaining a healthy cholesterol profile.
Triglycerides: Some studies suggest that ghee, when consumed in the context of a whole-foods, nutrient-dense diet, may help reduce triglyceride levels by supporting better fat metabolism and improving insulin sensitivity.
Beneficial Omega-9 Fatty Acids have been shown to improve heart health, lower cholesterol, and even help reduce inflammation.
Omega-3 to Omega-6 Balance: A modern Western diet often skews heavily towards omega-6 fatty acids, which can promote inflammation. Ghee, in contrast, supports a healthier ratio of omega-3 to omega-6, contributing to reduced inflammation and better cardiovascular function.
Ways to Add Ghee to Your Daily Regimen
Morning Coffee or Tea:
Add a spoonful of ghee to your coffee (the famous “Bulletproof Coffee”) or tea for a dose of healthy fat that fuels your brain and provides sustained energy throughout the day.
Cooking and Sautéing:
Ghee’s high smoke point makes it ideal for frying, roasting, or sautéing. Use it in place of other cooking oils for added flavor and nutritional benefits. It pairs wonderfully with vegetables, meats, or even scrambled eggs.
Smoothies:
Add a teaspoon of ghee to your morning smoothie to give it a rich, creamy texture. It’s especially great when paired with nutrient-dense greens, protein powder, or a healthy fat source like avocado.
Spread on Toast or Crackers:
If you prefer a savory breakfast or snack, spread ghee on your morning toast or crackers. It adds richness without compromising your health goals.
Bone Broth:
Ghee is perfect for stirring into bone broth. It enriches the flavor and boosts the anti-inflammatory properties of the broth, especially with its butyrate content.
As a Topping:
Drizzle ghee on vegetables, quinoa, or rice for an extra layer of flavor and to increase the absorption of fat-soluble vitamins from your meals.that bring true wellness, not just trendy wellness.
But don’t just consume it, you can use it on your skin too!
Ghee is for good for
Internal & External Health!
Ghee is traditionally used in Ayurvedic medicine to
heal skin conditions like eczema, psoriasis, and minor burns.
Its anti-inflammatory properties help
calm irritated skin and promote wound healing.
In India, regular use of ghee on the skin has been reported to help even skin tone and impart a natural glow, which is why it’s often used in beauty rituals. It helps reduce pigmentation and dullness by nourishing the skin from the inside out, I use it on my skin! ;)
Certified
Organic Ghee
(Balm)
I love these ingredients: Ghee (clarified butter)+, Refined Coconut Oil (Cocus nucifera)+, Olive Oil (Olea europaea)+, Beeswax+, Shatavari root (Asparagus racemosus)+, Ashwagandha root (Withania somnifera)+, Vidari Kanda root (Pueraria tuberosa)+, Fennel seed (Foeniculum vulgare)+, Licorice root (Glycyrrhiza glabra)+, Rose geranium essential oil (Pelargonium capitatum)+
All your skin products should be as clean as
the foods you use consume!
A Personal Journey with Ghee: Being Indian born, ghee has been a staple in my heritage and culture for centuries. In India, its used it in everything from cooking to skincare. Then when I entered conventional medicine, and was trained to see ghee as a potential culprit in promoting heart disease.
Despite its cultural significance, I never fully appreciated its health benefits until I transitioned to a functional medicine nurse practitioner. And so at iBiome, I try and apply all the sciences, current and ancient to help you heal.
The science around Ghee only shows that we can reconsider past research with a new lens and continuously evolve with the sciences. Still, no matter how much I do that, I always come back to the ancients, how did they know without the research? :) Because after all, ghee is much more than a source of calories; it’s a medicinal food, long used in Ayurvedic medicine.
Enjoy the rest of your holiday weekend and remember, your body is used to rhythms, just because its Memorial Day does not mean you lead with alcohol and late nights, try and maintain your habits to honor your natural rhythms.
Stay healthy, stay curious, and keep nourishing your body with the foods that bring true wellness, not just trendy wellness.
Rita Wadhwani, MSN, RN, ACNP, CNS
iBiome Health & Wellness, PMC
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Disclaimer: This communication is not intended as medical advice or substitution of health care, or medical advice. Please consult with your individual provider, or schedule an appointment with us before starting any health recommendations.
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