Few foods have the foundation in history that olive oil has. Homer called it "liquid gold." Greek athletes rubbed it over their bodies. It was used as medicine, food, and cosmetic. Olive branches are still emblems of peace.

Today, the venerated olive is playing a major role in the area of health. Until recently, it was valued primarily for its monounsaturated fat, which makes blood cholesterol and blood pressure go down. And olive oil strengthens omega-3 fatty acid's anti-inflammatory effects.

New research reported by the American Institute for Cancer Research shows that many of olive oil's health benefits also come from the more than 30 plant compounds it contains. Its antioxidants and anti-inflammatories promote heart health.

Additionally, olive oil contains compounds that increase enzymes, which block development of cancer cells and increase their rate of self-destruction.

All types of olive oil provide monounsaturated fat, but to get the highest levels of protective plant compounds, extra virgin or virgin oil are the best.

Light olive and pure olive oil are lighter in flavor and color but not in fat or calorie content. They have fewer phytochemicals and fewer of protective qualities. Extra virgin or virgin have more.

To keep olive oil fresh and its protective compounds intact, store it in the refrigerator or a dark, cool place.

Lemon-rosemary olive oil dressing

Place a sprig of fresh rosemary and a small clove of garlic on a cutting board and crush with the side of a heavy knife. Put the rosemary, garlic, and a 1" by 1/2" strip of lemon rind in a clean bottle with a tight-fitting cap.

Pour 3/4 cup extra virgin olive oil and 1/4 cup fresh lemon juice into the bottle. Cap the bottle and shake well. Refrigerate if not using right away. Lasts about one week in the fridge.

Shake before serving. Put on vegetables, fish, seafood, pasta, or salads.