March is Nutrition Month – Get the 411 on Margarine

March is Nutrition Month and to mark this special month, Becel margarine has teamed up with Registered Dietitian Gina Sunderland to share some heart-healthy eating tips.

Conflicting information about fats can be confusing for everyone, but the truth is that soft, non-hydrogenated margarine is part of the ‘Good Fats Family’. But, what is the Good Fats Family, and why is margarine considered to be part of it? Here’s what Gina has to say:

What is the difference between good fats and bad fats?
Saturated fats and trans fats are referred to as ‘bad fats’ as they can raise bad/LDL cholesterol levels. High cholesterol is a risk factor for heart disease. Unsaturated fats are known as ‘good fats’ which come in two varieties, monounsaturated and polyunsaturated varieties. Replacing saturated fats with polyunsaturated fats helps lower cholesterol.

What is the Good Fats Family?

Traditionally when we think of foods that contain good fats, we think of avocados, salmon, nuts and seeds. But it’s important to remember that soft, non-hydrogenated margarine made from a blend of plant oils is also part of the good fats family. Becel margarine is a delicious and simple way to help make good fats part of a heart-healthy diet.

How is margarine a good fat?

Plant-based diets are linked to an overall healthy lifestyle. Becel is made from a blend of vegetable oils like canola that provide polyunsaturated fats that our bodies need.

Did you know?

Margarine is very versatile. Use it in your baking, cooking and spreading to help achieve Canada’s Food Guide daily recommendation of 2-3 tbsp of unsaturated fats.

Smoked Salmon Swirls is one of Gina’s favourite heart healthy Becel recipes:


4 ounces (120 g) smoked salmon 

1 tsp. (5 mL) Becel Buttery Taste margarine

1 tsp. (5 mL) finely grated lime peel

1/2 tsp. (2 mL) wasabi powder
2 tsp. (10 mL) finely chopped pickled ginger 

1 piece (7 cm.) English cucumber, peeled and julienne sliced (3 x 3 x 3.7 cm strips) 

20 small sprigs fresh dill

Cut salmon into 20 (7.5 x 2.5 cm) slices; set aside. Blend Becel Buttery Taste margarine, lime peel, wasabi powder and ginger in small bowl; set aside. Lay 1 piece smoked salmon on flat surface. Arrange 1 piece sliced cucumber at one end, overhanging both sides of salmon. Arrange dill sprig overhanging 1 side of salmon, then spread a little mixture on other end. Roll salmon tightly around cucumber and dill, using margarine mixture to seal it. Arrange seam-side-down on serving plate. Repeat with remaining ingredients. Refrigerate until ready to serve.

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