You may be wondering whether margarine can help you lower your cholesterol and reduce your risk for heart disease. As part of a healthy diet and exercise regimen, margarine may help improve your heart health. Remember that many factors contribute to cholesterol levels in your blood, and you should talk to your doctor if you have high cholesterol.
Cholesterol and Health
The cholesterol levels in your blood are important indicators of your heart health. Low levels of good HDL cholesterol and high levels of total or bad LDL cholesterol may increase your risk of developing heart disease. The Harvard School of Public Health states that LDL cholesterol can lead to plaque formation and heart attacks or strokes. Work with your doctor to keep your cholesterol levels in healthy ranges and reduce your risk of health problems with diet, exercise and medications if necessary.
Reducing Saturated Fat
If you normally use butter, replacing it with a healthy margarine may help you lower your cholesterol because margarine is lower in cholesterol-raising saturated fat. The National Nutrient Database from the U.S. Department of Agriculture notes that 1 tablespoon of butter contains about 7 g saturated fat, which is more than one-third the amount you should consume in a day if you are on a 2,000-calorie diet. Many types of margarine are low in saturated fat or saturated fat-free.
Dietary Cholesterol
If you are a cholesterol-sensitive individual, the cholesterol that you eat from food can increase your blood levels of bad LDL cholesterol. If you have high blood cholesterol, the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend that you do not ingest more than 200 mg of dietary cholesterol per day. Dietary cholesterol is only in foods that come from animals, and butter has 31 mg per tablespoon. Margarine is cholesterol-free.
Plant Sterols
Functional ingredients in foods may provide extra health benefits. If you are eating margarine to help you lower your cholesterol, consider choosing a brand that has added sterols or stanols. According to the Mayo Clinic, these plant-based components can lower your total and LDL cholesterol levels without reducing your HDL cholesterol. Acquiring at least 2 g sterols into your body each day can lower your LDL cholesterol by about 10 percent, but other dietary changes may also be necessary to reap the benefits.
Trans Fat Concerns
Margarine may help you lower your cholesterol, but select your margarine carefully to avoid trans fats. According to the Harvard School of Public Health, trans fats may be the most dangerous kinds of fat because they raise LDL cholesterol and lower good HDL cholesterol. You should not have more than 2 g trans fats per day, and some margarines have more than 3 g per tablespoon. Choose margarines that are trans fat-free, and do not get margarines that have partially hydrogenated oils.
References
- U.S. Department of Agriculture: National Nutrient Laboratory: Fats And Oils
- Mayo Clinic: Cholesterol: Top Five Foods to Lower Your Numbers
- Harvard School of Public Health: The Nutrition Source: Fats And Cholesterol: Out With The Bad, in With The Good
- U.S. Department of Agriculture: National Nutrient Laboratory: Dairy And Egg Products
