The one oil you should never be without. This dietary and culinary superstar can help lower bad LDL cholesterol and provide protection against high blood pressure and blocked arteries.
Uses: You can use olive oil as a substitute for butter with a loaf of crusty French bread. Olive oil can also replace most oils when a recipe calls for baking, frying or sautéing. It’s available in three grades – virgin, extra-virgin and pure – but only pure with a higher smoke point should be used for frying. Virgin and extra-virgin varieties are higher-grade oils. Their delicate nature – and considerable expense – means they’re best drizzled over pasta, vegetables or salad. The term “extra light” for olive oil refers to color, not calories.
Note: Store away from light and heat.
Nutrition: 1 tablespoon: 120 calories, 13.5 g fat (2 g saturated, 1.5 g polyunsaturated, 10 g monounsaturated)