The sharp increase in omega 6 fatty acids in the last century is due mainly to our increased consumption of processed oils and the snacks, baked goods and packaged foods that contain them. Several studies suggest a link between our increasing consumption of omega-6 fatty acids and the steep rise in rates of heart disease, type 2 diabetes, depression and other diseases in the U.
Pros: Soft tub and liquid margarines contain less trans fat than harder stick margarines. They also are lower in saturated fat and calories than stick margarine or butter. And like other margarines, they are cholesterol free. Newer options are available that are trans-fat free, and some brands are now enriched with plant sterols, which block the absorption of cholesterol and can help lower LDL cholesterol. Cons: Like stick margarines, tub and liquid margarines contain high levels of omega-6 fatty acids.
They may still contain some trans fat, as well. Bottom line: Tub and liquid margarines are a healthier choice than butter or stick margarine. Read labels carefully to look for the healthiest choices. If you are trying to minimize trans fat in your diet, check the ingredients list as well as the Nutrition Facts label. If partially hydrogenated oil is listed, it contains trans fat.
Pros: These natural oils are rich in heart-friendly monounsaturated and polyunsaturated fats, and they contain a healthy balance of omega-6 fatty acids and heart-healthy omega-3 fatty acids, as well. The older margarines had high levels of trans fats that packed a double whammy for heart disease by raising levels of LDL bad cholesterol and lowering levels of HDL good cholesterol.
Many people felt betrayed or duped. The truth is, there never was any good evidence that using margarine instead of butter cut the chances of having a heart attack or developing heart disease.
Making the switch was a well-intentioned guess, given that margarine had less saturated fat than butter, but it overlooked the dangers of trans fats. Today the butter-versus-margarine issue is really a false one.
From the standpoint of heart disease, butter remains on the list of foods to use sparingly mostly because it is high in saturated fat.
Margarines, though, aren't so easy to classify. The older stick margarines turned out to be clearly worse for you than butter. Some of the newer margarines that are low in saturated fat, high in unsaturated fat, and free of trans fats are fine as long as you don't use too much they are still rich in calories. You can quickly compare the health value of spreads including butter and margarine simply by looking at the nutrition labels on these products. The FDA now requires nutrition labels to include information about both saturated fats and trans fats.
Your goal is to limit intake of saturated fats and to avoid trans fats altogether. Healthier alternatives to butter or margarine include olive oil and other vegetable oil—based spreads, which contain beneficial mono- and polyunsaturated fats. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only.
This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Products and services. Which spread is better for my heart — butter or margarine? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
While butter is mainly composed of dairy fat, margarine is typically produced from vegetable oils. Butter may contain several nutrients not found in many other foods. For example, butter from grass-fed cows may provide some vitamin K2, which has been associated with improved bone health 3 , 4. In fact, butter from grass-fed cows appears to be a better source of many nutrients than butter from cows fed grains. Cows eat grass in their natural environment, but in many countries, their menu is largely based on grain-based feeds.
Butter from grass-fed cows is much more nutritious. It contains more:. Nonetheless, butter is generally consumed in small amounts, and its contribution to the total dietary intake of these nutrients is low. Butter from grass-fed cows contains much greater amounts of heart-healthy nutrients than butter from grain-fed cows.
Some experts are worried about the large amounts of saturated fat and cholesterol in butter and advise people to limit their intake. For decades, butter has been demonized for its high saturated fat content. Observational studies investigating the association between saturated fat and heart disease have provided mixed results 1 , 15 , 16 , 17 , Conversely, switching saturated fat out for carbs or protein appears to have no effects As a result, some experts doubt that saturated fat intake is really a cause for concern.
Others are still convinced that excessive saturated fat intake is a risk factor for heart disease Interestingly, some scientists believe that eating saturated fat may actually have some benefits , including improving the blood lipid profile. No strong evidence supports claims that a high intake of butter or other dietary sources of saturated fat are directly responsible for heart disease However, more high-quality research is needed before scientists can fully understand saturated fat metabolism and its relevance to heart health.
High intake of saturated fat has been linked to an increased risk of heart disease, but the evidence is inconsistent. The issue is one of the most controversial in nutrition science. A high intake of cholesterol was once thought to be a major risk factor for heart disease.
This concern was based on studies showing that high blood levels of cholesterol were associated with an increased risk of heart disease The body compensates by producing less.
Normally, this keeps its blood levels in the normal range, although a very high intake may still cause a moderate rise in blood cholesterol levels 27 , 28 , These guidelines especially apply to people with familial hypercholesterolemia, a genetic condition that causes abnormally high blood cholesterol levels Nevertheless, dietary strategies seem to have a limited effect in this group Scientists continue to debate the role of dietary cholesterol in heart disease, but the concerns have been decreasing in recent years 29 , Butter is high in cholesterol.
However, it has limited effects on blood cholesterol levels in most people.
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