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Fats are essential to our diets. They're needed to produce energy, as well as regulate blood pressure, heart rate, blood clotting and the nervous system. They also help maintain healthy hair and skin, protect vital organs, keep the body insulated and provide a sense of fullness after meals, according to researchers at the Mayo Clinic. But there’s a fine line between healthy and unhealthy fats. One healthy fat that packs a big nutritional punch is olive oil. Olive oil contains monounsaturated fat, which can lower heart disease risks by reducing the lipoprotein (LDL or "bad") cholesterol levels in the blood, according to Mayo Clinic researchers. The Food and Drug Administration reported that consuming approximately 2 tablespoons of olive oil a day may reduce risk of heart disease. Extra-virgin and virgin olive oils, which are the least processed forms, contain high levels of powerful antioxidants called polyphenols. With benefits like these, it's a good idea to incorporate more olive oil into a daily diet.