When it comes to olive oils, I’m no expert. And certainly not terribly picky. I just try to get a good name brand that’s hopefully on sale, and stick with extra virgin. Then use it for almost every type of sautéing, as well as for boiling rice and pasta. I keep it on my stovetop to make it the most convenient of all oils simply because it’s so good for you.

According to the Food and Drug Administration, consuming just two tablespoons of olive oil per day may reduce the risk of heart disease. We can all use a little of that.

If you’re not picky, like me, you may not care too much about this information from D’Acqua Ristorante in Washington, D.C. But for those of you who want to know what’s the best type of olive oil to use in your cooking, here are some guidelines.

Light: This is ideal for baking and cooking when you don’t want a strong flavor but still want all the health benefits. Light olive oil has undergone a filtration process that leaves it with a lighter appearance and flavor, although the calorie count remains the same.

Extra virgin: If you only plan to have one olive oil on hand to use as an all-purpose type, this would be the one. It’s low in acid and has a fruity flavor and aroma. It provides a lot of flavor, even when only using a minimum amount. This type of oil works well for sauces, frying, marinades, meat, fish, pasta, vegetables and baking. It’s also the variety most commonly used when consumed cold, with salads or for dipping bread.

When it comes to storing olive oil, it’s best to keep it either in the refrigerator or in a cool, dry place. If it’s being stored in the refrigerator, it may thicken and it will need to sit out for a few minutes before being used, so that it can liquefy again. Olive oil is sensitive to heat and light; exposure to them can speed up the process of turning it rancid, so it’s important to store it in a dark area that is temperature-controlled. So much for keeping it on my stovetop.

Shelf life once it is opened varies, but most manufacturers recommend three to six months. Olive oil can be used as a substitute in most recipes that call for vegetable oil, shortening or butter.

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