Olive oil and butter praised as essential, healthy fats

Nutrition experts say that butter and olive oil are not the dietary villains they were once portrayed as. They argue that quality fats are a necessary component of a balanced diet, providing essential fatty acids, supporting cell membranes, hormone production and the absorption of fat‑soluble vitamins A, D, E and K. As Markéta Gajdošová explains, “Olive oil is an excellent choice for everyday use… Butter has its place also, especially for taste and culinary use.”

Olive oil is highlighted for its high content of monounsaturated fats, polyphenols, vitamin E and carotenoids, which together help lower LDL cholesterol, raise HDL cholesterol, reduce inflammation and protect the cardiovascular system. It is recommended to use extra‑virgin olive oil raw in salads or as a finishing drizzle, with a suggested daily intake of about one and a half teaspoons. The oil’s low smoke point means it should not be used for high‑heat frying. Butter, while higher in saturated fat, is valued for flavor and certain cooking techniques, and does not automatically lead to fat gain when consumed in moderation.