I disagree with your statement about margarine vs. butter. What defines natural? Unprocessed? Butter is processed from fresh cream, water, milk solids and perhaps salt. Soft margarine (also known as “buttery spreads”) is made of vegetable oil, vitamin A, salt, flavorings, and stabilizers to keep it safe from spoilage. Buttery spreads also naturally contains beneficially high levels of vitamin E, but no cholesterol, unlike butter, which has no vitamin E and 30 mg of cholesterol per serving. Butter is made from animal fat; soft margarine’s primary ingredient is natural vegetable oil. An overall healthy diet includes consuming a wide range of foods in moderation. A heart healthy diet includes fruits and vegetables, grains, dairy products, meat and beans, and vegetable oils. A heart healthy diet also minimizes intake of foods like animal fats, such as butter.

A good rule to follow... For every 100 calories, the fat content should not be more than 3 grams. For example: Salad dressing has 150 calories in 2 tablespoons and the total fat is 16 grams. Using the above rule, the salad dressing should not have more than 5 grams of total fat. For salsa: 2 tablespoons has 10 calories. Total fat is 0 grams. By eliminating the amount of fats in your diet, you can lose weight. Don't forget to drink 8 glasses of water a day (64 oz).