Stock up your fridge and pantry with these staples and create more healthy and wholesome nutritious meals for your family.

  1. Canned tuna

Whether packed in oil or water, any health conscious pantry should never be without it. Canned tuna provides a convenient way to meet your recommended weekly fish intake, as well as an easy way to boost your omega-3 fats and protein consumption.

The Harvard School of Public Health recommends a weekly intake of 6 ounces of fish to help cut down the risk of heart disease. A regular 4-ounce can of tuna, on the other hand, provides about 30 grams of protein and 0.3 grams of omega-3 fatty acids. Protein is used in the maintenance of healthy tissues, while omega-3 fatty acids help reduce inflammation in the body which over time damages blood vessels and leads to heart disease.

Tuna is versatile and it can be used in a variety of dishes, including salads, casseroles, sandwiches, pasta, omelets and vegetable dips. Opt for reduced salt varieties to avoid excess sodium intake. Our body needs sodium to regulate fluids. Excess sodium forces our body to retain water, leading to bloating and high blood pressure.

  1. Pasta sauce

Marinara is an all-time favorite tomato-based sauce not just for its taste, but for its ease and versatility. Add your basic marinara sauce to rice or pasta or jazz up vegetables, potatoes and chicken by topping it with red sauce and a sprinkle of cheese. Use it to make pizza bagels or a tangy baked fish-the possibilities are endless.

Tomato-based sauces are found to be of greater benefit to the heart than just a tomato or tomato juice. Researchers at the University of Barcelona found out that the basic ingredients of a tomato sauce-onion, garlic, olive oil-contribute to the overall polyphenol content of the tomato sauce. Polyphenols are powerful antioxidants that help protect the heart from oxidative stress.

Another study published in the Journal of the National Cancer Institute indicated that eating tomato sauce twice a week can help cut down the risk of developing prostate cancer by up to a third. The secret lies in the skin of the tomatoes, which contain the most amounts of the antioxidant lycopene. Tomato sauce captures most of the lycopene because of the thermal processing used in its manufacture.

One downside with manufactured tomato sauces is that they often contain significant amounts of added sodium. A ½ cup serving of marinara sauce contains anywhere from 460 to 540 mg of sodium. Make your own sauce or opt for reduced sodium varieties to cut down on your sodium intake.

  1. Dried pasta

Pasta is one of the easiest and most versatile foods you can work with. It goes well with virtually everything, from meat and poultry to fish and vegetables. Pasta makes an excellent base for many dishes, whether drowned in sauce, baked into a casserole, chopped plain in a salad or tossed in a stir-fry.

To reap the excellent health benefits of pasta, opt for multi-grain or whole-grain blend pasta. According to the Harvard School of Public Health, several research shows that whole grain consumption improves health in myriad of ways, including prevention of cardiovascular disease and type 2 diabetes, promotion of digestive health and protection from certain types of cancer.

  1. Potatoes

One of the most versatile foods, potatoes are a pantry must. They can be mashed or whipped, baked or fried, shredded or sliced, and even pureed for soups and sauces. You can eat them with gravy, top them with butter or cheese, or add them to stews, salads and casseroles. No matter how you prepare them or serve them, there's just virtually no limit to its gastronomical uses.

Potatoes have unjustly earned a bad reputation for its starchy makeup because of growing interest in foods low in carbs and glycemic index. However, unlike processed potato products, raw, unprocessed potatoes are low in sodium and a very rich source of vitamin C and B6, potassium, phosphorus, niacin, manganese, copper and dietary fiber. Vitamin B6 is vital in the synthesis of amino acids and a neurotransmitter called amines. It is also important in the breakdown of sugar into glycogen and provides cardiovascular and cancer protection.

  1. Beans

Stock your pantry with a variety of beans -- black, red, kidney, navy, pinto, soybeans, lima, black-eyed peas and chickpeas. And just as there are many varieties of beans, there's also great variety in its uses. Serve them as a side dish or add them in salads, fritters, stews, tacos, rice or omelets. Enjoy them mashed into a veggie burger or pureed into a hearty soup or dip.

Whether canned or dried, beans are a powerhouse in nutrition. They are an alternative source to animal protein, providing 15 grams of protein per one cup serving. This is equivalent to the amount found in 2 ounces of chicken or tuna. Beans are also an excellent source of fiber, containing nearly 15 grams of fiber per cup. This unique protein-fiber combination is beneficial for the digestive tract, cardiovascular system and in the regulation of blood sugar levels. Beans are also rich in antioxidant and anti-inflammatory phytonutrients, which are important to cardiovascular health.

  1. Peanut butter

Peanut butter is a perennial favorite among kids and adults alike. They're not only good for licking off a spoon or PB&J sandwiches, but they're also good spread on bananas, apples, celery and waffles. Add them to smoothies or use them in dips and savory dishes-you're only limited by your imagination.

In spite of its connotation with treats, research suggests that peanut butter provides a good source of vitamins and nutrients. A study published in the Journal of American College of Nutrition in 2004 indicated that men, women and children who ate a daily dose of nuts (1 ounce.) and peanut butter (2 tablespoons) were better able to meet the recommended daily allowance for vitamins A and E, calcium, folic acid, magnesium, iron, zinc and fiber.

Peanut butter is also chock full of monounsaturated fat--the kind emphasized in the heart-healthy Mediterranean diet. In the same study, researchers found that men and children who regularly ate nuts had lower cholesterol levels.

Aside from monounsaturated fat, peanut butter is also rich in vitamin E, niacin, folate, protein and manganese, all nutrients that promote heart health.

  1. Olive and canola oils

Keep a stock of these heart-healthy oils in your pantry. Silky, slightly peppery and highly versatile, use olive oil as a salad dressing or dipping oil, for dressing pasta, in marinades, as well as for sautes, soups and sauces. Use canola oil for baking and high heat cooking, such as sautéing, grilling, deep fat frying and wok cooking.

Olive oil is rich in mono unsaturated fatty acids, which are considered to be healthy dietary fat, as opposed to saturated fats and trans fats. The Mayo Clinic lists the health benefits associated with monounsaturated fats including reduced risk for heart disease, lower levels of total cholesterol and lo-density lipoprotein (LDL) cholesterol, normal blood clotting function and blood sugar regulation.

Canola oil has the least saturated fat than any other oil commonly used for cooking and baking. It contains only 7 percent saturated fat, compared to sunflower oil (12 percent), corn oil (13 percent) and olive oil (15 percent). Canola oil also contains more of the omega-3 fatty acid alpha-linolenic acid, or ALA, than any other oil except flaxseed oil. ALA has been associated with heart-healthy benefits.

  1. Nuts

Nuts aren't just a party food; they're one of the easiest and most versatile ingredients that you can work with. Nuts add crunch and texture when used as a topping or garnish or works well as a gluten-free substitute for flour when grounded. Nut butters, such as peanut, almond and cashew butter, are excellent with bread while giving you that protein boost.

Nuts are packed with nutrients long associated with cardiovascular health. They are a good source of saturated and omega-3 fats. Saturated fats help to lower LDL levels in the blood, while omega-3 fatty acids help prevent dangerous heart rhythms that can lead to heart attacks. Nuts are also good sources of plant sterols and fiber, both of which help in lowering bad cholesterol in the blood.

Other heart healthy nutrients found in nuts include vitamin E, which may help stop the development of plaques in your arteries, and L-argentine, which help reduce the risk of blood clots in the arterial walls.

  1. Fruits

Fruits are not just limited to desserts. Whether fresh. Dried or canned, fruits can add just the right amount of tartness or sweetness to savory dishes just like pineapples on pizzas, lemon in lemon chicken and avocados in guacamole. Use fruits as topping for ice cream, yogurt or waffles or add them to salads and cereals. Add dried fruits to a bowl of nuts and you've got a perfect healthy snack.

A diet rich in fruits have long been associated with numerous health benefits. According to the U.S. Department of Agriculture, these include reduced risk for heart attack and stroke, protection from certain types of cancers, reduced risk for heart disease and type II diabetes and lower blood pressure and cholesterol levels.

  1. Vegetables

Vegetables are more than side dishes; they add color and texture to dishes, as well as boost its nutritional value. Vegetables provide a host of vitamins and minerals, such as vitamin A and C, riboflavin, iron, folic acid and magnesium. They are also good sources of fiber and are naturally low in fat and sodium.

The National Health and Medical Research Council recommends an adequate intake of (fruits and) vegetables every day for optimum nutrition.

  • Children 5-7 years: 2 serves

  • Children 8-11 years: 3 serves

  • Adolescent and teens 12-17 years: 4 serves

  • 18 years & over: 5 serves

A serve of vegetable is defined as ½ cup of cooked vegetables, 1 cup of raw vegetables and 1 medium potato.

According to the Harvard School of Public Health, eating a diet rich in fruits may help reduced the risk of heart disease and stroke. It also helps lower blood pressure, provides cancer prevention, reduce risk of eye and digestive problems and help regulate blood sugar levels.