Before there were “superfoods,” there was olive oil. Ask most health experts which foods make their list of must-haves and you’ll usually find olive oil at or near the top.
That’s because it’s a source of “good” fat that’s loaded with antioxidants.

“Research has shown that olive oil helps lower ‘bad’ cholesterol and total cholesterol, improve insulin levels and blood clotting and assist with blood sugar control,” explains Colette Heimowitz, Atkins’ vice president of nutrition and education and resident nutritionist.

But this ancient staple of good health and long life is surrounded by misconceptions.

Here are seven ways to get the most from olive oil:

1. Add vitamin A: This antioxidant is found in carrots, tomatoes, dark leafy greens, bell peppers, cantaloupe, and tropical fruits, among other produce. Because it’s fat soluble, consuming vitamin A with olive oil helps the body absorb it better.

“Eating a food high in vitamin A with olive oil satiates the palate so you feel full longer and provides a boost of energy,” explains culinary nutritionist Sara Siskind, founder of Hands On Healthy, cooking classes for adults and teens in New York City.

2. Store it right: Though supermarket aisles are filled with a dizzying array of options, choose olive oil that comes in a dark bottle or, even better, a tin.

These containers protect against light, which causes the oil to deteriorate. “Once you’ve opened your olive oil, store it in a cool, dark place,” says Lisa Young, adjunct professor of nutrition, food studies, and public health at New York University and author of The Portion Teller Plan. “And never keep it in the refrigerator.”

3. Go extra-virgin: This is the top of the line and has more healthy components. Extra virgin olive oil is extracted using natural methods and not heavily refined.
“The olives are cold pressed using no chemicals and harmful processing so you get the most benefits from the oil,” says Siskind.

Adds Dr. Susan S. Blum, director of Blum Center for Health, author of The Immune System Recovery Plan, and assistant clinical professor at The Icahn School of Medicine at Mount Sinai: “Because it is the first extract from the olives, it has the highest concentration of vitamin E, an antioxidant, and phytonutrients, especially polyphenols, known to have anti-inflammatory properties.”

4. Decode the label: You’ll know your oil is up to snuff if it has the letters DOP, DO, DOC, and PDO on the label.

These are European certifications that signify quality. Other good endorsements are those from the California Olive Oil council, so it will carry a COOC seal, and a USDA organic certification.

The date on the label also matters. Some boast a harvest date after which a bottle of oil is good for 18-24 months. The more recent, the better. Others carry a “best by” date, which isn’t as specific, but something to note.

5. Go small: You may want to save a few bucks on that giant, Costco-size tin of olive oil, but pinching pennies this way is not a smart strategy. “Olive oil is best used fresh, so I recommend buying small bottles that you can use within three to six months,” explains Siskind.

6. Drizzle it: Extra virgin olive oil is ideal as a dressing on salads, cheese, and vegetables, and to pour on fish and meat right before serving. “This gives you the best flavor and its full health benefits,” says Siskind.

7. Heat it right: “Though it loses some nutritional benefit, olive oil is still more heart healthy to cook with than other oils,” adds Siskind. While coconut and grape seed oils are best for high heat, olive oil is best for lower heat.

“If it smokes, dump it and start over because it means toxic chemicals have been created,” she advises.

Olive oil can also add a moist, unique flavor to baked goods like muffins, and banana, or zucchini breads.

The full version of this article appeared in the Health Radar newsletter. To read more, click here.