Scientists at UT Southwestern Medical Center have been studying the benefits of olive oil, and the so-called “Mediterranean diet,” since 1986. But it’s important to note that not all olive oils are created equal. In fact, some producers are known to label their oil as “extra virgin,” but that just means that it’s been diluted with cheaper vegetable oil. Here are a few tips to take with you the next time you’re ready to stock your pantry with this excellent source of heart-healthy monounsaturated fat.

Making smart nutrition decisions can be difficult. The story of what we should or should not eat comes out with a new chapter every year (or even more often), and if you were to tie those chapters together into one book it would be incredibly confusing. What we know today continues to evolve and that’s why it’s critical to seek out credible research and a physician’s counsel before you make any major changes to your diet.