MayoClinic

Which is healthier? Margarine or butter? Liquid margarine is a healthier option, but if truth be told, neither is good for you.

Butter contains saturated fat, while nearly all margarines contain some saturated fat and trans fatty acids. Recent studies on the potential cholesterol-raising effects of trans fatty acids have raised public concern about the use of margarine. On the other hand, butter is unhealthy because it is made from animal fat and contains cholesterol and high levels of saturated fat.

Since most margarines are made from vegetable oils, they contain no cholesterol, says the Mayo Clinic's Martha Grogan, M.D., a consultant in the Division of Cardiovascular Diseases and assistant professor of medicine at Mayo Medical School. "Margarine is higher in 'good' fats, which are polyunsaturated and monounsaturated, than butter is," she adds. "These types of fat help reduce low-density lipoprotein (LDL), or 'bad,' cholesterol, when substituted for saturated fat."

Still, not all margarines are created equal. "Some may even be worse than butter," warns Grogan.

Indeed, margarines are processed using a method called hydrogenation, which results in unhealthy trans fats. In general, the more solid the margarine, the more trans fatty acids it contains. In other words, stick margarines usually have more trans fats than do tub margarines, which are softer. Like saturated fats, trans fats increase blood cholesterol and the risk of heart disease. In addition, trans fats can lower high-density lipoprotein (HDL), or "good," cholesterol levels.

The American Heart Association recommends using soft margarines (liquid or tub varieties) over harder stick forms. Look for ones that have "zero grams of trans fat" on the Nutrition Facts label. The more liquid the margarine, the less hydrogenated it is and the less trans fatty acids it contains.

Butter is unhealthy because it is rich in both saturated fat and cholesterol. It is potentially a highly atherogenic food, too, which means it is a food that causes the arteries to be blocked.

When selecting a margarine, look for ones with liquid vegetable oil as the first ingredient. Even better, choose "light" margarines that list water as the first ingredient, because these are even lower in saturated fat, advises the American Heart Association. Look for margarines that have the lowest trans fat content possible and less than two grams total of saturated plus trans fats. Manufacturers are required to list saturated and trans fats separately on food labels. Margarines fortified with plant sterols (made from soybean and pine tree oils) can help reduce LDL cholesterol levels by more than 10%. The amount of daily plant sterols needed for results is at least two grams. The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L).

If you don't like the taste of margarine and don't want to give up butter completely, consider using whipped butter or light or reduced-calorie butter, advises Grogan. There are also spreadable butters with vegetable oils added. Per serving, these products have less fat and calories than regular butter. The important thing is to use these products in small amounts - just enough to add flavor to the foods you're eating, she adds.

According to the Mayo Clinic, some moldy cheeses are safe to eat after the mold has been sliced off, while others are toxic.

The answer depends on the type of cheese, says Mayo Clinic nutritionist, Katherine Zeratsky, R.D., L.D. "Molds are microscopic organisms that have thread-like roots that burrow into the foods they grow on," she says.

There are good molds and there are bad molds. Most molds are harmless and safe to eat (unless you are allergic to mold, of course). These molds are even used to make some kinds of cheese, including brie, roquefort, gorgonzola, and camembert. Some bad molds produce mycotoxins, which can make you sick.

With hard and semisoft cheese, such as parmesan, Swiss, romano and cheddar, you can cut away the moldy part and eat the rest of the cheese, says Zeratsky. "Keep the knife out of the mold itself so that it doesn't cross-contaminate other parts of the cheese," she warns. "Cut off at least one inch around and below the moldy spot."

With soft cheeses, such as brie, chevre, blue cheese and ricotta, however, the mold that grows cannot be safely removed so these cheeses should be discarded. The same goes for any cheese that has been shredded, crumbled or sliced.

Olive oil is a healthy choice, at least as far as fats are concerned, according to the Mayo Clinic.

"Olive oil contains monounsaturated fat, a healthier type of fat that can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or "bad") cholesterol levels in your blood," says Mayo Clinic nutritionist, Katherine Zeratsky, R.D., L.D.

According to the Food and Drug Administration (FDA), consuming about two tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. "You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet," says Zeratsky.

All types of olive oil contain monounsaturated fat. Extra-virgin or virgin olive oils are the least processed forms, so they're the most heart healthy. Those types contain the highest levels of polyphenols, a powerful antioxidant that also can promote heart health, she adds.

The Campaign for Mayo Clinic is nearing the end of its five year mission to raise over a billion dollars for continued patient care, research and education. The largest non-profit practice group in the world, the Mayo Clinic is preparing for extensive Medicare cuts and other reductions in government reimbursement for medical care. The campaign began in 2005 with a significant leadership gift of $25 million from the CEO of Marriott International, Bill Marriott, whose daughter was cared for at the Mayo Clinic in the 1960s.

The campaign recently surpassed the $1 billion mark but has a bit further to go to reach its ultimate goal of $1.25 billion by the end of 2009. Most gifts have come from former patients, but the Clinic's development staff hopes that its call to the general public in May will help the Campaign meet its goal on time.