Fats

Fats can be divided into soft, or unsaturated, fats and hard, or saturated, fats. Hard fats also include trans fats, which should be avoided in the diet just like saturated fats.

Essential fatty acids for humans are:
- linoleic acid, an omega-6 fatty acid
- alpha-linolenic acid, an omega-3 fatty acid

Nutrition and dietary recommendations suggest that fats should make up 25–40% of daily energy intake. Any increase in fat use should come from soft fats, and the intake of monounsaturated fatty acids is recommended to be 10–20% of energy. The share of saturated fatty acids in energy should be at most 10%.

Olive oil contains 73% monounsaturated fat, the very healthy oleic acid. Oleic acid is believed to reduce inflammation and have beneficial effects on cancer-related genes. The monounsaturated fats in extra virgin olive oil also hold up well to high heat, making it a healthy option for cooking.