The American Heart Association recommends that you limit your saturated fatty acid intake to less than 10 percent of total calories each day. The recipes in this booklet are low in saturated fatty acids. Hydrogenated fat is made by treating unsaturated fat with a chemical process. In the case of margarine, the process allows an oil to be partially hardened and molded into tub or stick form. Fat for shortening can be hydrogenated to give it a creamy consistency.
Hydrogenation also increases the time it takes before oils become rancid, so they stay fresh longer.
The fatty acid content of most margarines and spreads is printed on the package or label. Select margarines with liquid vegetable oil as the first ingredient. Polyunsaturated and monounsaturated fatty acids make up the total of unsaturated fatty acids . They are often found in liquid oils of vegetable origin. Common sources of polyunsaturated fatty acids are safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils.