If you are health conscious, you know there has been a continuous debate about the benefit of choosing margarine over butter. Critics of margarine claim that the trans fats present are just as bad on your heart as saturated fat.

In the recent issue of the Journal of the American Medical Association, this myth was dispelled. Forty-six families substituted margarine for butter and then switched back. The adults in this study lowered their cholesterol level by an average of 11 percent by substituting margarine for butter.

So, what does this really mean? The study shows that if you lower the amount of saturated fat in your diet you will reduce your cholesterol levels.

Since butter contains mostly saturated fats, it contributes to raising cholesterol levels. Moreover, butter also contains cholesterol, which adds to the effect.

Although margarine contains less saturated fat than butter, it is not off the hook. Trans fats are present. These fats raise cholesterol but to a lesser degree than saturated fats. When hydrogen is added to liquid oil, it transforms into a semi-solid state thus creating trans fats in the process. In other words, the harder your margarine the more trans fats present.

When incorporating margarine into your healthy diet, remember these tips:

* Stick to softer margarine (such as in a tub or spray).

* Try the new trans-free margarine.

* Look at the labels and choose margarine low in saturated fat (two grams or less)

If you can’t live without butter, you don’t have to cut it out completely. Use it in moderation.