9 Essential Ingredients of Italian Cuisine
Make olive oil, which is high in monounsaturated fat, your go-to cooking oil. By replacing butter with olive oil—the most commonly used oil in the Mediterranean—you’ll cut back on saturated fat, help lower “bad” LDL cholesterol and boost levels of “good” HDL cholesterol. In addition, extra-virgin olive oil is high in antioxidants called polyphenols that have been linked to heart health.
Try eating like an Italian by dressing your salad greens with a drizzle of extra-virgin olive oil and a squeeze of lemon or use olive oil to sauté fresh vegetables. You can even use olive oil in place of butter in baking (for ideas, see our healthy baking recipes with olive oil).
Easy Appetizers: How to Marinate Olives