The longevity of people who live in Mediterranean countries — and their low rate of heart disease — has long been attributed to their widespread use of olive oil, which does not contain saturated or trans fats.

Even though it’s rich tasting, olive oil is a “good fat,” abundant in monounsaturated fatty acids. When you substitute this type of fat for saturated or trans fats like butter or stick margarine, you reap huge health benefits.

Olive oil can also help lower LDL cholesterol and help prevent blood from clotting in the arteries, which leads to heart attack.

In addition, olive oil may also help normalize blood glucose levels. This factor is very beneficial for people who suffer from diabetes.

Although olive oil is healthy, it is also packed with calories, so it should be used sparingly. Sprinkle it on salads with a fork, or use an olive oil spray to coat the frying pan before cooking. You can even bake with olive oil; generally, what you want to do is substitute three tablespoons of olive oil for a quarter cup of butter.

Olive oil can turn rancid, so it’s best to keep it away from light or heat; store it in a cool, dark place, or keep it in the refrigerator.

Also, don’t pay high prices for extra-virgin olive oil if you are going to use it for cooking. Reserve the high-priced stuff for the olive oil you’ll sprinkle on your salad.