BUTTER is a concentrated source of milk fat which is mainly composed of saturated fat. Too much saturated fat can increase bad cholesterol which is a risk factor for heart disease. Recommendations for saturated fat are no more than 20g per day for females and 30g per day for males.
Margarine is designed to taste and look like butter and is often regarded as a heart-healthy replacement due to less milk fat and mainly plant-based ingredients. If you’re watching your saturated fat and cholesterol, margarine could be a contingency plan for this.
But some margarines are high in palm oil which can also increase bad cholesterol. However, the likes of Benecol spread are low in palm oil and can lower cholesterol. Benecol has added plant sterols too. These are proven to lower cholesterol in people with high cholesterol. This product is also high in Omega 9 from rapeseed oil which can help lower bad cholesterol too. This would be my number one recommendation to lower cholesterol.
Bertolli Light is made with olive oil and is high in Omega 9. This can balance out good cholesterol. Flora Lighter is high in Omega 9 too as it is made with rapeseed oil. It is low in saturated fat. I Can’t Believe It’s Not Butter is another one that is low in saturated fat and high in Omega 9 due to its rapeseed oil ingredients. Vitalite dairy free spread is also low in saturated fat and high in Omega 9. These would be my top five picks that are low in saturated fat and high in Omega 9 and/or plant sterols per portion size. Stick to portion sizes of 5g or a teaspoon, as butter and/or margarine can be high in calories.
• Lee McCusker (BA; MSc; MSc; MSc; ANutr; SENr) is a registered nutritionist from Belfast and can be found on Facebook, Instagram and Twitter. Email: attentive nutrition@gmail.com
