Extra-virgin olive oil and flaxseed oil are both healthy oils although they have slightly different properties and uses. Extra virgin olive oil is made from the first pressing of the highest quality olives and is not processed, unlike other grades of olive oil. Extra virgin olive oil contains a higher amount of antioxidants than the processed varieties. Flaxseed oil is extracted from the flax plant's seeds. Extra virgin olive oil has a strong flavor with hints of fruit and pepper, whereas flaxseed oil has a more mild, sweet and nutty flavor.
Saturated Fat
Saturated fat can cause risk factors for heart disease, like high cholesterol, so it should be limited in the diet. Flaxseed and olive oils are healthy oils because they contain higher amounts of unsaturated fat than saturated fat. Extra virgin olive oil is made up of 14 percent saturated fat and flaxseed oil has a very low amount, with only 7 percent saturated fat.
Monounsaturated Fat
Monounsaturated fat can reduce your chances of developing heart disease by improving your cholesterol and reducing inflammation. Extra virgin olive oil is composed of mostly monounsaturated fat, with 78 percent. Flaxseed is made up of 18 percent monounsaturated fat.
Polyunsaturated Fat
Extra virgin olive oil has 8 percent polyunsaturated fat, whereas flaxseed oil is mostly this type of fat, with 75 percent. In addition to having the same benefits of monounsaturated fat, polyunsaturated fat can also contribute omega-3 and omega-6 fatty acids to your diet. Both olive oil and flaxseed oil include omega-3 and omega-6 fatty acids. Omega-3 fatty acid consumption is correlated with reduced inflammation, which aids in the prevention of arthritis and heart disease. It also prevents heart disease by lowering blood pressure, stabilizing the heart beat and improving blood vessel health.
Smoke Point
The smoke point of an oil is the highest temperature you can cook it before it becomes unhealthy. At temperatures past the smoke point, an oil can create free radicals, substances that might lead to cancer and other diseases. Extra virgin olive oil can be cooked at medium-high heat in oven cooking, baking and stir-frying because it has a medium-high smoke point. Flaxseed oil should not be heated; instead, it is used for no-cook dips, marinades and dressings.
References
- Better Health Channel: Olive Oil
- University of Maryland Medical Center: Flaxseed Oil
- Cleveland Clinic: Guide to Cooking Oils
- The Olive Oil Source: Chemical Characteristics
- "Mayo Clinic Women's HealthSource"; Olive Oil: Reaping Its Health Benefits; August 2007
- American Heart Association; Omega-6 Fatty Acids: Make Them a Part of Heart-Healthy Eating; Jan. 27, 2009
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