5 Heart-Healthy Italian Pantry Staples We Love

These staple foods are more than just delicious, they’re good for your health, too. 

With all the cheese and carbs that are (an admittedly delicious) part of Italian cuisine, it sometimes takes people by surprise that people in Italy tend to be healthier and live longer than their American counterparts. There’s no one simple reason for this; instead, Italians benefit from a unique combination of lifestyle, food systems and diet, and a cultural attitude that values staying active well into old age.

But it’s no coincidence that many traditional Italian foods are, in fact, especially good for your health! The Mediterranean diet, often described as one of the healthiest ways to eat, is based on a foundation of olive oil, whole grains, fresh veggies, and fish—all of which can be found in pretty much any meal in coastal Italy. Even better news: Many of these are shelf-stable, which means you can stock your pantry with the building blocks of good health and eat well every day.

So eat up and feel great as you protect your health with these five Italian pantry favorites:

Olive oil. There are many, many health benefits to Italy’s favorite cooking oil, from fighting inflammation to easing digestion. It protects your heart with a powerful blend of 75% monounsaturated fatty acids, which can help lower “bad” LDL cholesterol and raise “good” HDL cholesterol, and is high in antioxidant polyphenols. Look for olive oils that have been independently tested and shown to have a polyphenol level above 250mg/kg, like our gold-wrapped Giadzy olive oil.

Dark chocolate. Good news for all the chocolate lovers out there: rich dark chocolate is totally good for you! The higher the percentage of cocoa in your bar, the more flavanols it contains, which helps relax blood vessels and improve blood flow, lowering your risk of heart disease. Giada loves this 75% bitter bar from master chocolatier Guido Gobino. 

Anchovies: OK, these little fish might not be the most romantic food, but they sure inspire love in chefs who adore their salty umami goodness! An important building block for recipes like Caesar salad dressing and pasta puttanesca, anchovies are a potent source of omega-3 fatty acids and the mineral selenium. These important chemicals lower your risk of heart disease by improving blood pressure and reducing inflammation. 

 Chili peppers. All spicy chili peppers tingle the tongue thanks to capsaicin, an anti-inflammatory chemical that reduces inflammation in the body, clearing plaque buildup in blood vessels that can cause heart disease. For the perfect balance of flavor and fire, we love the fruity heat of Tutto Calabria’s Calabrian chili paste. 

Red wine. It wouldn’t be a trip to Italy without the wine! When consumed in moderation, red wine gives us the antioxidant called resveratrol, which can lower “bad” LDL cholesterol and prevent blood clots and artery damage. Cin cin to that!