In Mediterranean countries it's been a top healing food for thousands of years. But in the U.S., olive oil was until recently considered just another fat, no better than butter.

Then scientists began puzzling over the fact that Greece, Spain, southern France, and Italy had unusually low rates of heart disease despite a high fat intake. On closer examination of the Mediterranean diet, they found their solution: people in those countries have a high intake of monounsaturated fat--almost all of it olive oil--whereas the Western diet is high in saturated fat.

Since that discovery, olive oil has undergone a dramatic change of status--from no-no to health necessity.

Researchers have also found that olive oil contains hundreds of chemical compounds that perform heart-protective functions. These compounds provide antioxidant protection against free radical cell damage, thin the blood to prevent clots, lower blood pressure, and prevent absorption of excess cholesterol in the body.

Olive oil's antioxidant compounds also protect against cancer. Although researchers don't yet know why, olive oil appears to be especially protective against breast cancer; one study found that women who consumed olive oil at least twice a day had a 25 percent lower risk of breast cancer than women who consume it less often.

Olive oil is still a fat, and experts recommend keeping your fat intake to 30 percent or less of your daily calories. So don't go overboard.

Many people think that if certain foods are good, a lot is better.
This is not always the case, and high doses of certain food are actually toxic.

Read about the healthy food, research the vitamins and minerals and check with your health care provider if you are unsure about how much to eat and how much may be too much.