As the liquid gold of the culinary world, olive oil is prized for its taste, aroma, and health benefits. According to the Food and Drug Administration, consuming up to 2 tablespoons of olive oil a day may help reduce the risk of heart disease. Evidence also suggests that the oil’s high levels of monounsaturated fat help reduce “bad” or LDL cholesterol and maintain “good” or HDL cholesterol.

To take advantage of olive oil’s healthful benefits, use it whenever possible in place of less healthful oils, saturated fats, or hydrogenated fats. For those watching their weight, it is wise to remember that any fat or oil—olive included—is a high-fat, high-calorie food that will contribute to weight gain if consumed in excess.

One tablespoon of olive oil has 120 calories, equal to 3 fat exchanges, according to the American Dietetic Association’s guidelines. It also has more beneficial monounsaturated fat (77%) than any other edible oil.

Olive oil comes in grades of quality, with extra-virgin being the highest grade, followed by virgin olive oil. The lowest edible grade is labeled simply as olive oil. Extra-virgin comes from the first cold pressing of the ripe olives—a mechanical process using no heat or chemicals. The resulting oil is darkest in color, more flavorful and fragrant, and contains higher levels of antioxidants (which may help protect the body from disease) and polyphenolics (compounds believed to boost the body’s immune system) than the lesser grades.

Now it’s time to add some “liquid gold” to your diet! Use extra-virgin when you can—its fruity, full flavor satisfies in small amounts. Try it on bread instead of butter, drizzle it on steamed vegetables, or use it as a substitute for butter when baking (or try a 50/50 blend of oil and butter). Try it in stir-fry dishes and add it to marinades and dressings. When a less assertive flavor is needed, use lesser grades that are lighter in color.

For a quick pasta dish, place a tablespoon of extra-virgin olive oil in a skillet over medium heat. Add fresh peeled, crushed, chopped garlic and cook 2 to 3 minutes, tossing occasionally, until the garlic is aromatic and tender. Take care not to overcook, scorch, or burn the garlic, which will become bitter. Toss the hot garlic and oil with your favorite hot cooked pasta shape and fresh basil leaves. Garnish with freshly shaved or grated Parmesan cheese and freshly ground black pepper. Or drizzle torn romaine lettuce leaves with lemon juice and extra-virgin olive oil, top with fresh ground black pepper, and presto—you’ve got a quick and healthful salad.