| Option | Pros | Cons | Best For |
|---|---|---|---|
| Extra Virgin Olive Oil | 73% monounsaturated fat (oleic acid — heart-healthy). Polyphenols (oleocanthal = anti-inflammatory). 14mg vitamin E/100g (96% DV). Reduces LDL, increases HDL. | Not ideal for high-heat cooking (smoke point 190°C/374°F). Expensive for quality EVOO. Fraud concerns (buy certified). | Cold use (dressing, finishing, dipping). Low-medium heat cooking. Heart health. |
| Butter | Natural, minimally processed. Contains butyrate (gut health). Vitamins A, D, E, K2 (grass-fed). CLA (conjugated linoleic acid — grass-fed). | 63% saturated fat (raises LDL). High calorie. Lactose/casein (sensitive individuals). | Baking (texture, flavor). High-heat cooking (clarified/ghee at 250°C). Flavor. |
Verdict
Olive oil for daily use and heart health. Butter in moderation for flavor and cooking. The "butter is back" narrative overstated — butter is fine in moderation but olive oil has vastly more evidence for cardiovascular benefit. Use olive oil 80% of the time, butter 20%.