No doubt about it. Olive oil has a rep as one of the healthiest fats on the planet. Why? It's full of monounsaturated and polyunsaturated fats, good fats that increase healthy HDL cholesterol --HDL helps clean out your arteries as it moves through them.
But that's not all olive oil does. Using it on food may be as good for you as kicking a smoking habit. See, microscopic substances in urine reveal how well your body is defending itself against everyday cancer-causing cell damage. Think of cell-damagers as shrapnel: too much means your body is taking some serious hits. But in studies, men who eat more olive oil have less shrapnel. In fact, the drop is similar to what smokers get when they quit.
There's nothing easier than drizzling olive oil over veggies or using it as a dip for bread. (Don't go crazy, though; even good fats need to be served with a light hand.) But when you're cooking with olive oil, be careful not to overheat it, which is easy to do because it has a relatively low "smoking point." That's when it starts to burn, which kills the benefits and ruins the flavor, shifting it from rich and slightly fruity to something more like burnt charcoal. Personally, we don't cook with the best stuff (extra-virgin olive oil), because it starts to burn so fast, at about 320 degrees Fahrenheit. But virgin olive oil can be heated to about 400 degrees before its goodies start going up in smoke. Or try this trick: Instead of heating olive oil in the pan, just spritz some on veggies, fish, or taters before cooking them.
If you think heart-healthy eating means bland, boring food, your taste buds are in for a shock. With a few smart and simple substitutions, you won't even miss the unhealthy fats, salt, and extra calories making your heart old before its time. In fact, you can still eat some of the old standards if you modify them -- and you'll have new, delicious options to choose from as well.
6 Must-Eat Foods
To help prevent high cholesterol, high blood pressure, inflammation, and arterial aging, eat these delicious foods for your heart's sake:
1. Strawberries -- and just about any other colorful fruit or veggie you can find. Why? Because fruits and vegetables like red grapes, cranberries, oranges, plums, and tomatoes are bursting with flavonoids -- antioxidants that help quell inflammation. And that's a good thing, because inflammation is one of the many processes involved in heart disease. Eat them fresh -- sliced or whole. What could be easier? Aim for 2 1/2 cups of vegetables and 2 cups of fruit a day.
2. Rye bread -- and any other grain product made from whole grains. Whole-grain breads and cereals, brown rice, quinoa, flaxseeds, and whole soybeans are full of heart-protective fiber and magnesium that can help keep your cholesterol and blood pressure in a healthy range. Try for six or more daily servings of whole grains.
3. Avocado -- and other healthy vegetable-based fats. Use mashed avocado, olive oil, and nut butters in place of unhealthful fats. Mashed avocado makes a good sandwich spread if you mix it with a little salsa. And olive oil is a great butter substitute when you're sauteing veggies. Use nut butters and peanut butter in place of butter and cream cheese. Substitutions like these are delicious ways to bring down "bad" LDL cholesterol and boost the "good" HDL kind. Just remember to limit portion size as you would with any other oils or fats.
4. Salmon -- and other fish rich in omega-3 fatty acids. A strong body of research shows that eating fish (as long as it's not fried) helps lower your risk of heart attack, stroke, arrhythmia, high triglycerides, arterial plaque buildup, and inflammation in your arteries. Opt for three portions per week of oily fish rich in heart-healthy omega-3 fatty acids.
5. Nuts -- yep, not only do they make healthy nut butters, but they make a great snack, too. And eating nuts regularly can cut your risk of heart disease by 20% to 60%. Almonds, pistachios, and especially walnuts are loaded with heart-friendly fats and are a great source of vegetable protein. Just stick to one handful per day to keep your down.
6. Dark chocolate -- see, you don't have to avoid sweets entirely. In fact, a little dark chocolate every day is good for your heart.
Heart Cutbacks
As you add more heart-healthy items to your daily menu, you also need to curb the foods that age your heart. That means minimizing unhealthy saturated and trans fats, salt, and sugar. But as you can see by the list above, there's no reason to be dismayed when you've got options like apple wedges with peanut butter, low-fat yogurt with raisins, crusty whole-grain breads, fresh berries, olives, veggies with hummus, savory salmon, and even a bit of dark chocolate now and then. So what are you waiting for? 
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