Butter vs. margarine: Which is better for my heart? Which spread is better for my heart butter or margarine?

? Answer from Martha Grogan, M.D. Margarine is made from vegetable oils, so it contains no cholesterol. Margarine is also higher in "good" fats polyunsaturated and monounsaturated than butter is. These types of fat help reduce low-density lipoprotein (LDL), or "bad," cholesterol, when substituted for saturated fat. Butter, on the other hand, is made from animal fat, so it contains cholesterol and high levels of saturated fat. But not all margarines are created equal and some may even be worse than butter. In general, the more solid the margarine, the more trans fat it contains so stick margarines usually have more trans fat than do tub margarines. Like saturated fat, trans fat increases blood cholesterol and the risk of heart disease. In addition, trans fat can lower high-density lipoprotein (HDL), or "good," cholesterol levels. Spreads such as Benecol and Promise Activ are fortified with plant stanols and sterols, which can help reduce LDL cholesterol levels. When selecting a spread, be sure to check the Nutrition Facts panel and pay particular attention to the grams of saturated fat and trans fat. Look for products that have the lowest combined amount. Also, look for products with a low percent Daily Value for cholesterol. If you don't like the taste of margarine or don't want to give up butter completely, consider using whipped or light butter. Or look for products that are a blend of butter and olive or canola oil. Per serving, these products have less fat and calories than regular butter does. The important thing is to use them sparingly. Butter - Saturated Fats and Cholesterol Butter, as an animal fat, contains both saturated fats and cholesterol the two dietary ingredients that increase blood cholesterol. Saturated fats can raise LDL cholesterol (also known as "bad" cholesterol), which raises total blood cholesterol as well. Cholesterol in foods, on the other hand, has little effect on blood cholesterol in most people. But for some, even a little dietary cholesterol can cause a soar in blood cholesterol levels. Margarine - Trans Fats (.....in the past)

When margarine was first introduced to the marketplace, it was loaded with trans fats. The trans fats were created through hydrogenation the very process used to solidify liquid vegetable oil into a spread. Just like saturated fats, trans fats increase LDL cholesterol ("bad" cholesterol) and lower HDL cholesterol ("good" cholesterol). In recent years, food manufacturers and the general public began to realize the negative health effects of trans fats. As a result, manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it's softer than the first-generation margarine stick.

Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spreadability of margarine, creating a soft margarine that's trans fatty acid free. Recommended Intake per day Calories Total Fats Saturated Fats Trans Fats Cholesterol Butter (1 tbsp) 2100 kcal ~70 g (~30% of total kcal) < 23 g (<10% of total kcal) < 2.3 g (<1% of total kcal) < 300 mg Soft-tub Margarine (1 tbsp) 102 kcal 11 g 7g 0.3 g 33 mg Stick Margarine (1 tbsp) 60 kcal 6g 1g 0 - 0.5 g 0 mg

101 kcal 11 g 2g 3g 0 mg

*Please note that the recommended intakes are provided for healthy average individuals age 24 - 49 calculated at an average intake of 2100 kcal. For individuals with heart diseases, the American Heart Association recommends to limit saturated fats to <7% of total calories (i.e. 16 g) and cholesterol to <200 mg per day. Another note: Butter naturally contains trans fat, but it's a good kind of trans fat. Butter or Margarine: the Verdict? BOTH saturated fats and trans fats can raise total cholesterol and LDL cholesterol. Therefore, you should try to minimize the intake of BOTH saturated fats and trans fats. When we add up the numbers, it's clear that butter contains more saturated fats and trans fat. And remember that butter also contains dietary cholesterol.

Choose soft margarine: The American Heart Association recommends the use of margarine as a substitute for butter. We are excited that many brands of soft margarine do not contain trans fat anymore. Check the Nutrition Facts label and choose one with zero trans fat and no more than 2 g of saturated fats per tbsp and with liquid vegetable oil as the first ingredient.