The Great Butter Debate

"Can I eat butter?"
"I use margarine--that's good, right?"
"What do you mean, like, olive oil?"

These are questions I am asked almost daily by my patients at the hospital. And they are good questions, too. The world of fats is confusing; here's a roadmap to help you along.

Saturated fats should be consumed minimally, as they contribute to higher cholesterol levels--they raise the LDL cholesterol in our body. Elevated LDL cholesterol lines our arteries and is dangerous because it is a risk factor for cardiovascular disease. Saturated fats are found mainly in animal products like meat and dairy (milk and anything made from milk, including butter), but also in palm/palm kernel and coconut oils.

Trans fats are naturally found in animal products, but are also high in fried and baked goods, as well as some margarines. Trans fats should be avoided because they raise LDL cholesterol and lower HDL cholesterol, which is known as good cholesterol. When buying processed foods or margarine, read the ingredient list: if it includes partially-hydrogenated oils of any kind, that means it contains trans fats, despite what the actual nutrition label says.

Monounsaturated fats are the healthier fats. They help lower LDL cholesterol when you substitute these fats for the unhealthy saturated fats. The foods containing this beneficial fat are oils--including canola, olive, and peanut--as well as nuts, seeds, and avocados.

Polyunsaturated fats include two main types: omega-3s and omega-6s. Both are essential fatty acids, which simply means that our bodies cannot produce them and we must include them in our diet to avoid deficiency. Most Americans consume too many omega-6s, and too little omega-3s, which may contribute to inflammation in our bodies and throw off the ratio we need to achieve for good health. Omega-6s are found in vegetable oils, such as safflower, corn, sunflower, and soybean, and omega-3s are found in flaxseeds, walnuts, salmon, halibut, and tuna. Try to decrease the foods that are rich in omega-6s, and increase those high in omega-3s, to achieve a better balance between the two.