Extra virgin olive oil is predominantly composed of monounsaturated fats, particularly oleic acid, which makes up about 67% of its fat content. This type of fat is known for its heart-healthy properties, helping to reduce bad cholesterol levels and improve overall cardiovascular health.

On the other hand, flaxseed oil is rich in polyunsaturated fats, with about 66% of its fat content being alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. While omega-3s are essential for health, the body converts ALA to other forms of omega-3s, such as EPA and DHA, at a relatively low efficiency. Thus, while flaxseed oil can contribute to omega-3 intake, it is not as efficient as consuming oily fish, which are rich in DHA and EPA.

Extra virgin olive oil is one of the most researched oils in the world. It is a cornerstone of the Mediterranean diet, which is associated with numerous health benefits, including:

Cardiovascular health: Regular consumption can lower the risk of heart disease.
Anti-inflammatory properties: The bioactive compounds in olive oil have been shown to reduce inflammation.
Antioxidant effects: Olive oil is rich in antioxidants, which can help combat oxidative stress in the body.

Flaxseed oil also offers several health benefits, including:

Omega-3 fatty acids: These are known to support heart health and may help reduce blood pressure.
Potential cancer prevention: Some studies suggest that ALA may inhibit cancer cell growth, although more research is needed to confirm these effects in humans.
Digestive health: Flaxseed oil may aid in improving bowel regularity and overall digestive function.

However, it's important to note that the evidence supporting the health benefits of flaxseed oil is not as robust as that for olive oil. Much of the research on flaxseed's benefits has focused on whole flaxseeds rather than the oil itself.

One of the significant advantages of extra virgin olive oil is its stability. Contrary to the myth that it cannot be used for high-temperature cooking, olive oil is quite versatile. Its high monounsaturated fat content and antioxidants make it suitable for various cooking methods, including frying, roasting, and baking.

Flaxseed oil, however, is highly prone to oxidation due to its high polyunsaturated fat content. This makes it unsuitable for cooking as it can become rancid when exposed to heat. It is best used in salad dressings, smoothies, or as a supplement, and should be stored in a refrigerator to maintain its freshness.

In summary, both olive oil and flaxseed oil have their unique benefits and uses in the kitchen. Extra virgin olive oil stands out as a more stable, versatile oil with a wealth of research supporting its health benefits, particularly for heart health and inflammation. On the other hand, flaxseed oil is an excellent source of omega-3 fatty acids but should be used with caution due to its instability and limited cooking applications.

For most people, incorporating extra virgin olive oil as the primary cooking oil while using flaxseed oil in moderation for its omega-3 benefits can offer a balanced approach to healthy eating. Ultimately, the choice between these two oils will depend on your individual health goals and culinary preferences.