A Dietitian's View

Myth #2: Butter is better for you than soft spreads.
Wrong! Butter = cream = saturated fat. All of the health organizations and experts recommend keeping saturated fat to a minimum.

Soft spreads, like Promise Buttery Spread, are a healthier choice because they are 70 percent lower in saturated fat, cholesterol free, and contain 0 grams trans fat per serving. Look for those made with nutritious oils like canola and soybean, and use spreads in cooking, baking, and spreading.

When choosing a soft spread, the FDA advises consumers that when comparing foods, to look at the Nutrition Facts panel, and choose the food with the lower amounts of saturated fat, trans fat, and cholesterol.

Myth #3: All fats raise your cholesterol and clog your arteries.
Only some fats may raise your cholesterol, while other fats may actually IMPROVE your cholesterol. The ones to avoid are the saturated fats (animal fats) and trans fats (processed baked goods, French fries, and fast food).

Instead, think plants and fish. Oily fish, avocados, olives, nuts, and seeds (and their oils) are important for everything to smooth skin to losing belly fat.

Myth #4: Avocados and nuts are fattening, so should be avoided.
Although all fats are equally caloric, some fats provide more health benefits than others. Keep your portions of pistachios, almonds, and peanuts to a quarter cup per day and your avocados to a few slices or scoops of guacamole, and you will be on your way to better health.

Myth #5: Fish that are lowest in fat are better for you than oily fish.
Actually, the oilier the fish, the better. Fish like salmon, tuna, halibut, and sardines contain the omega 3 fatty acids DHA and EPA. Contrary to the belief that you can get these from walnuts and flax, the most beneficial kind are only found in fish.