From salad dressings to pasta sauces and fish marinades, olive oil has long been a staple ingredient in Mediterranean cooking. Speak to any lover of olive oil, and they could also tell you all about its wonderful flavor and many heath benefits. But with so many choices out there, not to mention, widely varying price points, how does an olive oil newbie navigate the grocery aisles and choose the best one?

It starts with getting to know your different olive oils.

When out shopping for olive oil, you may see labels sporting many different designations, including virgin, light, fino and blend. Keep in mind, health experts and chefs would agree, not all olive oil is created equal. According to WebMD.com, olive oils are graded based on their extraction process and on the acidity level once the oil is pressed. This means, you want to stray towards “virgin” olive oils because those are the ones that remain closest to their natural state after being pressed.

Extra Virgin, Please

A favorite among health conscious cooks, extra virgin olive oil, also known as EVOO, is the most widely used type of olive oil. True extra virgin olive oil is extracted directly from the olive fruit using only pressure, a process known as “cold pressing.” This process helps the oil preserve flavor that can be lost when exposed to high temperatures.

According to Timothy Harlan, MD, assistant professor of clinical medicine at Tulane University and the author of Just Tell Me What To Eat!, “Extra virgin olive oil has just 1% acid. It is the oil that comes from the first pressing of the olives, and is considered the finest, having the freshest flavor.”

An article published in About.com’s Middle Eastern Food section, adds, “Virgin oil is also an indication that the oils are not made from any sort of chemical treatments. They are of higher quality.”

Extra virgin olive oil is mostly used as a base in salad dressings, sometimes paired with vinegar. It is also used as a topping for foods that are eaten cold, including bread, tomatoes and vegetables. Smoked Paprika Soup and Fava Bean Soup both get a hit of flavor and soothing smoothness from a swirl of olive oil as a garnish. Extra virgin olive oil is also a favorite in sautéing, pairing wonderfully with fish and chicken. Meanwhile, Aïoli is a garlicky homemade mayonnaise made primarily from olive oil.

Pure Olive Oil

Pure olive oil is another popular oil choice, but the name can be misleading. Pure olive oil is actually a combination of extra virgin and other refined oils. About.com’s Middle Eastern Food section, says, “It is used mainly when extracted olive oil is of poor quality and the refining process helps it have a better flavor.”

Pure olive oil is commonly used in frying foods, as the taste is not as high quality as extra virgin olive oil. Still, it can be a good alternative to other fatty oils when making french fries, fried chicken and fried fish.

The Health Factor

Besides being higher in quality and more flavorful than other oils used in cuisine, olive oil is thought to have many health benefits, as well. While still classified as a fat, olive oil is considered one of the healthiest oils because of its high monounsaturated fat content and relatively low saturated fat content.

Meanwhile, several studies have indicated extra virgin olive oil has higher anti-inflammatory benefits compared to oils that don’t come from the first pressing. Extra virgin olive oil has also been associated with decreased risk of heart disease and cancer, as well as lower cholesterol. Many people use olive oil as a moisturizer on their hair, skin and nails, too.

Shopping Tips

LetThereBeBite.com suggests, “It’s always a good sign when a label says the olives have been cold pressed. This means no heat was applied during the crushing process, which avoids changes in the olive oil’s chemistry and avoids defects.”

Look for olive oils in dark green bottles or other packaging that shield light. You should also avoid storing your olive oil in plastic containers. Exposure to too much light or oxygen can cause rancidity. If your oil has a buttery taste, it’s probably rancid and should be thrown out. WhatsCookingAmerica.net suggests storing your olive oil in a kitchen cabinet located away from the stove and away from direct sunlight.

Well-made or extra virgin olive oil will never be extremely inexpensive. If it is, it’s probably not a good sign. It takes time and money to make high quality olive oil.

Buy olive oil with a harvest or best-by date on the label. Oil does not improve with age. Look for a date stamp to make sure you are not buying anything more than two years old.

Look for the USDA organic seal. According to RealSimple.com, “This certification from the U.S. Department of Agriculture means that at least 95 percent of the oil—either imported or domestic—is made from olives grown without the use of pesticides or synthetic fertilizers. The seal is typically an indicator of a good product, but don’t be alarmed if it’s missing. Many of the finest small olive-oil producers cannot afford to pay for USDA certification.”

Becoming an Olive Oil Expert

Much like wine, olive oils come in many different grades and flavors, and each individual producer will put their own personal touch to make their olive oil special. In the end, it’s not so much about whether you choose olive oil from Spain, Italy, California or somewhere in between. It’s about learning to make the best—and healthiest—decision based on your taste and cooking needs. So, which olive oil is your favorite?