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.
Cons: Even though these are mostly healthy fats, they are still fats, which means they are extremely high in calories, packing a whopping calories per tablespoon — even more than butter. Bottom line: Olive, canola and safflower oils are healthier choices overall than butter and most margarines.
Use them as replacements for butter and margarine in most of your cooking, but watch the amounts — those fat calories can add up fast. When you switched from butter to margarine the first time around, you probably tasted several brands before you found one you liked. Now that you are considering switching again, try another taste test.
Pick out a few to try, or ask for recommendations from people who have already made the switch. Then invite some friends, family members or neighbors over, toast up some healthy, whole-grain bread, and compare the flavors of your different spreads.
Continue to watch for new products and try new things periodically. Public concern about trans fat is prompting many manufacturers to explore new ways to remove trans fats from stick margarines, and even to reduce the saturated fat in butter. Vegan olive oil spread — 80 calories and 2 to 3 grams of saturated fat in one tablespoon. When it comes to choosing between margarine and butter, the real answer is that neither is a good choice. Avoid solid fats and choose mainly liquid oils like extra virgin olive oil.
Otherwise, choose a butter olive oil blend which provides 2. Keep in mind all other butter blends or margarines contain unhealthy plant oils and additives such as food coloring, fillers and gums. But what keeps butter and margarine solid at room temperature? More often, for tub margarine, plant-based solid fats are used such as palm or palm kernel oils. For heart health , try brushing your bread or toast with olive oil.
Become an expert label reader at the grocery store and always check ingredients on the label. Overwhelmed by the margarine and butter options in the grocery store? Accessed June 27, Dietary fats. American Heart Association. Department of Health and Human Services and U. Department of Agriculture. See also Mediterranean diet Butter or margarine: Which is healthier? Fasting diet: Can it improve my heart health? Gluten sensitivity and psoriasis: What's the connection?
Gluten-free diet Glycemic index diet Gout diet: What's allowed, what's not Grocery store secret: Shop the perimeter Slide show: Heart-healthy eating after acute coronary syndrome How plant-based food helps fight cancer Improve brain health with the MIND diet Intermittent fasting Is gluten-free a healthy way to eat?
Is the keto diet for you? Show more related content. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic.
Reprint Permissions A single copy of these materials may be reprinted for noncommercial personal use only. Also, be aware that food companies can claim that a product contains zero trans fats if it contains less than 0.
If the margarine contains partially hydrogenated oils, it will contain trans fat, even if the label claims that it has 0 g. Adding butter or margarine to a meal or recipe adds calories that people may not necessarily consider.
However, these ingredients can also serve an important purpose in a meal as a fat source. The body needs fat to function and absorb nutrients. Fat also provides a feeling of satiety. Eating a meal without any fat means that people are likely to feel hungry again shortly after.
Another concern for many people is the cholesterol content of butter. Only animal products contain cholesterol. Most margarine contains little or no cholesterol, whereas butter contains a significant amount of cholesterol. Some people may need to follow a cholesterol-controlled diet as a lifestyle change to manage heart disease or hypercholesterolemia. Those who need to consume less cholesterol may benefit from switching from butter to margarine.
There are still controversies and differing medical perspectives regarding whether butter is more or less healthful than margarine. One study measured the effect of saturated fat intakes from cheese and butter on LDL cholesterol levels in 92 people with abdominal obesity. Both the cheese and butter test diets increased LDL cholesterol more than the other low fat, high carbohydrate test diets, a high polyunsaturated fat plan, and a plan high in monounsaturated fat.
However, there was no impact on markers of inflammation , blood pressure , or insulin or glucose levels between all of the tested diets. These markers are typically higher than usual in people at risk of cardiovascular disease. Another study compared the effects of three diets on cardiovascular disease risk factors. These diets contained extra virgin coconut oil , extra virgin olive oil, or butter.
The study leaders recruited healthy adults to use 50 g of one of these fats daily for 4 weeks. Butter increased LDL cholesterol more than either olive oil or coconut oil. However, none of the three test diets led to changes in body weight , body mass index BMI , abdominal fat, fasting blood sugar, or blood pressure. The authors therefore concluded that factors other than the type of fat require investigation when considering dietary fat intake and its relationship to human health.
A study in the American Journal of Clinical Nutrition compared the effects of oil-based margarine and butter on blood lipid levels in people with and without obesity.
The results revealed lower LDL levels in all the participants who used oil-based margarine instead of butter. Another comprehensive review evaluated the evidence that a Mediterranean-style diet would help prevent or treat cardiovascular disease. The authors analyzed results from multiple studies and concluded that no high quality evidence exists to support the effectiveness of a diet higher in unsaturated fats for preventing or treating heart disease.
One tablespoon of unsalted butter weighing
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