I'm a doctor in Tokyo, and I cook Italian food almost every night. People are sometimes surprised — isn't pasta "unhealthy"? But the version I make at home is, quietly, one of the most evidence-backed ways to eat.

Olive oil

Extra virgin olive oil is mostly monounsaturated fat plus polyphenols (like oleocanthal) that act anti-inflammatory. It's the foundation of the Mediterranean diet and is linked to better cardiovascular health. I use it as my default cooking fat — even in non-Italian dishes. Replacing other fats with olive oil is the move.

Small fish

Anchovies and sardines — staples of Italian cooking — are rich in omega-3 fatty acids (EPA/DHA), which support the heart and brain. A single anchovy melted into a sauce adds depth and nutrition at once.

Tomatoes and vegetables

Tomatoes provide lycopene, an antioxidant your body absorbs better when they're cooked in olive oil. Add vegetables, beans and lentils, garlic and herbs, and the plate fills with fiber and polyphenols.

The evidence

The Mediterranean dietary pattern is among the most studied in nutrition science, associated with lower cardiovascular risk (the PREDIMED trial is a well-known example) and healthier aging. Recent research also links higher olive oil intake with a lower risk of dementia-related death — observational, so association rather than proof, but it points the same way.

The honest caveat

The benefit comes from the home-cooked pattern — olive oil, fish, vegetables, legumes, herbs — not cream-heavy sauces, mountains of cheese, oversized portions of refined pasta, or a lot of wine. And olive oil is calorie-dense, so the win is swapping it in for worse fats, not just adding more. Cooked simply and balanced, Italian food can be both a pleasure and genuinely good for you.

(General information, not personalized medical advice.)