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Saturated fat
Saturated fat


Butter, margarine, and cooking oils

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. Most margarines have some saturated fat plus trans-fatty acids, which can also be bad for you. Both of these fats have health risks.

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.
  • Even better, choose "light" margarines that list water as the first ingredient. These are even lower in saturated fat.
  • If you have high cholesterol, talk with your health care provider about using margarines made from plant sterols or stanols. These are made from soybean and pine tree oils, and they can help lower your LDL cholesterol (the bad cholesterol). But these margarines are not yet recommended for children, pregnant women, and people who do not have high cholesterol.


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


References:

American Heart Association Nutrition Committee; Lichtenstein AH, Appel LJ, Brands M, Carnethon M, Daniels S, et al. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006;114:82-96.

Eckel RH, Jakicic JM, Ard JD, Miller NH, Hubbard VS, Nonas CA, et al. 2013 AHA/ACC Guideline on lifestyle management to reduce cardiovascular risk: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2013 Nov 7. pii: S0735-1097(13)06029-4. [Epub ahead of print]

Heimburger DC. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman's Cecil Medicine. 24th ed. Philadelphia, PA: Elsevier Saunders; 2011:chap 220.

Jensen MD, Ryan DH, Apovian CM, Loria CM, Ard JD, Millen BE, et al. 2013 AHA/ACC/TOS Guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. J Am Coll Cardiol. 2013 Nov 7. pii: S0735-1097(13)06030-0. [Epub ahead of print]

Moyer VA; U.S. Preventive Services Task Force. Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: U.S. Preventive Services Task Force recommendation statement. Ann Intern Med. 2014;160:558-564.

Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. In: Mann DL, Zipes DP, LibbyP, et al, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 10th ed. Philadelphia, PA: Elsevier Saunders; 2014:chap 46.




Review Date: 8/12/2014
Reviewed By: Michael A. Chen, MD, PhD, Associate Professor of Medicine, Division of Cardiology, Harborview Medical Center, University of Washington Medical School, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Isla Ogilvie, PhD, and the A.D.A.M. Editorial team.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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