As you stare at the ever-expanding selection of margarines and butters at your grocery store, you may be tempted just to grab the regular butter because you know it tastes good and you have read bad things about the trans fat in margarine. Before you do that, there are a few things you should know.

Both saturated fat and trans fat are hard fats that can raise serum cholesterol levels and increase the risk of heart disease.

More of the saturated fat in the American diet comes from meats and cheeses than from butter. Americans get more trans fats from fried foods (French fries, chips, and doughnuts) and baked goods (cakes, pies, cookies and crackers) than from margarine. Reducing your servings of these types of food is an important part of reducing your risk of clogging your arteries.

What you spread or add to foods can add to the total amount of hard fats you eat, increasing your risk of heart disease. If you use spreads frequently, it does make sense to select a spread that that contains less hard fat. Light butter is made by whipping water into regular butter so that the saturated fat and calories are reduced in a serving. Butter-margarine blends reduce the saturated fat but may contain trans fat.

Trans fat-free margarines are made by a process that does not create trans fat or by reducing the amount of trans fat in a serving. If trans fat is less than 0.5 grams per serving, the product label can list 0 grams of trans fat. If you double the serving, you may be getting almost a gram of trans fat so portion control is important. To help decide which spread to buy, here are some questions to consider:

How do I use butter or margarine? If you frequently use spreads on breads, choosing a light butter, butter-margarine blend or trans fat free tub margarine is a good idea. If you butter cooked vegetables and potatoes, a butter-flavored spray may give you a buttery flavor with almost no fat or calories if used according to directions. (Be aware that this spray will add fat and calories if you spray heavily or pour it on).

Can I use spreads for baking? Tub margarines and light butter contain water which will affect the texture of baked goods. If you want to reduce the fat and calories in baked goods, substitute apple sauce or fruit purees for part of the fat.

Trans fat-free shortening is an option but it does not reduce the amount of fat or calories and does contain some saturated fat.

What is best for frying foods? Olive oil and canola oil are better than butter or margarine for frying. Spraying instead of pouring these oils will help limit the amount of fat and calories added when browning or sauteeing foods.

The bottom line is that the softer the spread, the less saturated or trans fat it contains. Your goal should be to find a good tasting spread that is lower in fat, saturated fat, trans fat and calories than regular butter or margarine. Use spreads sparingly to limit added fats and calories.

For a change from butter or margarine, try hummus, which does not contain trans fat. Spread hummus on bread, pita, wraps or crackers. Hummus is sold in the refrigerated section of the grocery store. If you have a blender or food processor, it is easy to make.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County