Butter, margarine, and cooking oils

Some types of fat are healthier for your heart than others. Butter and other animal fats and solid margarine may not be the best choices. Alternatives to consider are liquid vegetable oil, such as olive oil.

What to Use When Cooking

When you cook, solid margarine or butter is not the best choice. Butter is high in saturated fat, which can raise your cholesterol. It can also increase your chance of heart disease. Some margarines have some saturated fat plus trans-fatty acids, which can also be bad for you. Both of these fats have health risks.

Saturated fat

Saturated fat is a type of dietary fat. It is one of the unhealthy fats, along with trans fat. These fats are most often solid at room temperature....

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Some guidelines for healthier cooking:

• Use olive or canola oil instead of butter or margarine.
• Choose soft margarine (tub or liquid) over harder stick forms.
• Choose margarines with liquid vegetable oil, such as olive oil, as the first ingredient.

What Not to Use When Cooking

You should not use:

• Margarine, shortening, and cooking oils that have more than 2 grams of saturated fat per tablespoon (read the nutrition information labels).
• Hydrogenated and partially hydrogenated fats (read the ingredients labels). These are high in saturated fats and trans-fatty acids.

  Partially hydrogenated fats

  Trans fat is a type of dietary fat. Of all the fats, trans fat is the worst for your health. Too much trans fat in your diet increases your risk fo...

  

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• Shortening or other fats made from animal sources, such as lard.

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