Butter or margarine, which one is the healthier option for you?

For many years, it has been assumed that margarine was better for you, because of less saturated fats. However, trans-fats have been discovered to be dangerous, so much so that there is a ban on them being used in restaurants in certain parts of the country, like New York City.

There have been many recent debates about which is the better of the two in terms of overall health, and especially when someone is trying to lose weight. Both of them have advantages, and disadvantages. In this article, we will compare them so you can get the facts and decide for yourself which one is the best choice for you.

Mankind has been making butter in one form or another for thousands of years. It was originally made from the milk of water buffalo or camels. Today it’s made from cow’s milk, but the process is exactly the same as it has been for over six thousand years. The full fat milk is churned until it forms a solid. Salt is usually added as a preservative.

One of the reasons why some people say to stay away from butter is that it contains saturated fat. Saturated fat raises the bad form of cholesterol, known as LDL cholesterol, (think L for lousy, as compared with HDL (H for healthy). Saturated fat also raises the total blood cholesterol levels.

What most people don’t understand, however, is that the cholesterol in the food you eat has little to no effect on the blood cholesterol levels of most people, since the body produces cholesterol naturally itself. In addition, there are foods that naturally lower cholesterol in the same why that it is thought meat and eggs and so on can increase it.

As a way to combat the problems believed to be caused by butter, margarine was created toward the second half of the last century. However, margarine didn’t live up to all the claims made about it either. Margarine was laden with man-made trans fats, which are created during hydrogenation, the process of taking liquid vegetable oil and making it into a solid which is then spreadable like butter, or used for cooking or frying.

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Extra-virgin olive oil is produced from the first pressing of olives. It’s light tasting and contains the most complete array of antioxidants. The second pressing of olives produces fine virgin oil. This is still a good choice; however, extra-virgin oil is primarily recommended. Look for the words cold pressedI on the bottle of olive oil you are choosing. Remember, heat destroys antioxidants, so cold pressed is best.

Atherosclerosis, also know as hardening of the arteries, occurs when particles of LDL cholesterol adhere themselves to the walls of the arteries. Eventually, these particles build up until they form plaque. This results in narrowing of blood vessels, as well as increasing the workload of the heart. This creates more work to get oxygenated blood to the entire body. Unfortunately, the result of this can be heart attack or stroke.

Scientists have identified a compound in olive oil called oleuropein. This compound prevents the LDL cholesterol from oxidizing, and subsequently sticking to the walls of the arteries and forming plaque. With a simple replacement of the fats in your diet with olive oil, you can significantly reduce this risk.

The body using the healthy fats in olive oil naturally produces anti-inflammatory properties. Cell membranes, which aren’t inflamed, are more fluid, thus better able to move nutrients into the cells as it moves waste products out of the system. It has been found that lower incidences of osteoporosis as well as dementia have been noted in cases where people consume larger quantities of olive oil.

The cancer-related benefits from olive oil are still under research. However, preliminary results have shown olive oil may play its part in the fight against cancer. Many professionals believe it can lower the risk of colon, prostate and breast cancers.

For diabetes, further research is taking place as to the benefit of olive oil towards maintaining blood sugar levels. One way patients can do this is by eating a diet low in carbohydrates. However, a possible link has been found with high levels of monounsaturated fats. This could mean olive oil may be even more effective for diabetics.

We have all heard how saturated and trans fats such as butter, animal fats, partially hydrogenated oils, as well as tropical oils can increase your risk for various heart diseases. The reason for this is how it increases your total cholesterol, including LDL cholesterol levels.
Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.

Trans fat is the worst type you can consume. It’s mostly manufactured in a process forcing hydrogen into polyunsaturated fats. This hydrogenation process creates a solid fat product, such as margarine. It also gives foods containing trans fats a longer shelf life and stabilizes flavors.

Saturated fat is an unhealthy choice as the body turns it into LDL cholesterol. This type of fat clogs arteries and is harmful for your heart. Saturated fat is most commonly found in animal products, such as the white fat along the edge of a piece of meat. It can also be found in the skin of poultry, and hidden in whole milk, tropical oils and products made containing these products.

Polyunsaturated fat is moderately healthy. It can lower LDL levels, but is also known for reducing the levels of “good” cholesterol or HDL. This fat is usually liquid at room temperature. Popular variations are soybean, safflower, corn and several other vegetable oils.

Monounsaturated fat such as olive oil is by far a healthier choice. This type can lower your risk of heart disease by reducing the total and LDL cholesterol levels in your blood.