Research suggests cooking with olive oil can be beneficial to your health. Its monounsaturated fat content can help lower LDL or “bad” blood cholesterol. The question then becomes — which type of olive oil to use?

Olive oil comes in a number of varieties, including virgin, light and extra virgin. All are the same in terms of fat content, either types of fat or total amounts of fat.

The difference in olive oils lies mostly in the flavor. Extra virgin olive oil is low in acid, resulting in a fruity flavor and aroma, so you don’t need to use as much to enjoy the flavor.

Virgin olive oil is more acidic, meaning you need to use more to get the distinct olive oil flavor. Light olive oil is lighter in color and flavor, making it perfect for baking and cooking.

Whichever type of olive oil you prefer, remember they all have something else in common: They are all high in total fat and calories, so go easy on portions.