Oils that are high in unsaturated fat but low in saturated and trans fats are heart-healthy substitutes for butter. These include avocado, olive, and sunflower oils. Some people use margarine in place of butter, but there is conflicting evidence regarding this replacement. Margarine uses vegetable oil, so it often contains less saturated fat than butter, which contains animal-based fat. However, hard margarine can also contain saturated and trans fats, so it is best to check the nutrition labels.
If a person has high cholesterol, they can ask their doctor about using stanol-based spreads or sterols, which may help reduce cholesterol levels.
Looking at the nutritional information on food packaging can also help people make healthful choices. The aim should be to limit the intake of saturated and trans fats as much as possible.
Some people with high cholesterol may need medications, but doctors will usually always recommend these additional dietary changes initially:. Recent research counters the original belief that cholesterol in the diet strongly influences blood cholesterol. Being mindful of saturated and trans fat is essential though, as these may contribute to the rise in blood cholesterol. People with high cholesterol may have a higher risk of certain conditions and diseases such as atherosclerosis, stroke, and heart attack.
Butter is high in calories and fat, so people should eat it in moderation or replace it with healthy unsaturated fats. Eating a lot of butter may contribute to weight gain and could play a part in raising levels of LDL cholesterol. A person can continue to enjoy butter in moderation as part of a healthy diet unless their doctor tells them otherwise.
But what about butter —is butter bad for you? Is the classic American fridge staple actually healthy? And how does it compare to its supposedly healthier peers? In fact, one review that assessed findings from research conducted on over , individuals concluded that butter consumption was "weakly associated with all-cause mortality" and not significantly associated with adverse cardiovascular events, such as coronary heart disease or stroke.
Just beware: "That doesn't mean eat as much as you want," warns Bazilian. Let's break it down. Just one tablespoon of butter contains about calories and Butter-like spreads — often touted as healthy butter substitutes — are heavily processed. Many margarines are are still made with partially hydrogenated vegetable oils — also known as trans fats — that are created in an industrial process when hydrogen is added to liquid oil so it becomes solid at room temperature and mimics the texture of butter.
Scientists now recognize that trans fat is even worse for your heart than saturated fat. The Food and Drug Administration has recently taken steps to phase out trans fats, though it's unclear how long it will take the food industry to reformulate their products so they don't contain the artificial fat. As with any food, excess is what gets us into trouble. So if you eat around 2, calories a day, that's 16 grams of saturated fat. There are around 7 grams of saturated fat in one tablespoon of butter.
That means a thin spread of butter on your morning toast and a pat on your potatoes at night is not bad as long as you're doing everything else right — like eating lots fruits and vegetables for nutrients, exercising, and controlling how much saturated fat you get from other places.
We won't argue that butter is the best source of nutrients, but it's also not void of vitamins or minerals. It contains some natural fat-soluble vitamins, like vitamins A, D, E, and K.
Butter also contains a small amount of potassium, iodine, and calcium. Trans fat increases blood cholesterol, which can increase the risk of heart disease and actually lowers good cholesterol in the blood. Trans fat also can be found in partially hydrogenated oils, an ingredient in a myriad of processed food. Also found in butter is ruminant or dairy trans fat, which is different from and healthier than the trans fat found in processed food.
Vitamins D, E, B12 and K2 also are found in butter. Arnarson also noted that the relationship between saturated fats and cardiovascular disease has been a controversial topic for years. Studies do exist that have failed to corroborate the link between saturated fat and cardiovascular disease. Most of these studies have been undertaken using normal amounts of butter.
So what is a normal amount of butter, the amount you can enjoy without derailing your healthy eating? The U. To be more specific, for a 2,calories-per-day diet, the recommended daily allowance is 6 teaspoons. Bon appetit! Members receive ongoing support from certified coaches, race guides, videos, interviews with experts, and more All for less than 1-on-1 run training.
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