The Mediterranean diet is not a rigid diet program, but a dietary pattern: plenty of vegetables, legumes, whole grains, nuts, and fruits; olive oil as the main source of fat; regular fish; rare red meat and sweets. Central are unsaturated fatty acids. Monounsaturated fatty acidssingle unsaturated fats, e.g., oleic acid in olive oil improve blood lipids and cell membranes. Omega-3 fatty acidslong-chain polyunsaturated fats EPA/DHA from marine sources that reduce inflammation stabilize heart rhythm and lower triglycerides. Equally crucial is the sodium-to-potassium ratio in the diet – less salt, more potassium-rich herbs and vegetables – which directly affects blood pressure regulation. For high performers, this means better blood circulation, lower inflammation load, and more stable energy.

Cardiovascular health can be influenced by many factors. Extra virgin olive oil lowers LDL, raises HDL, and protects against oxidative stress; large dietary studies such as PREDIMED link regular use of olive oil with fewer cardiovascular events and lower blood pressure ^[1]. Fatty fish provides EPA/DHA, which shift the lipid profile towards "less inflammatory" – triglycerides often decrease, and HDL may slightly rise from low baseline values ^[2]. Nuts, particularly walnuts, improve endothelial function – the delicate inner layer of blood vessels that determines vessel dilation and blood flow – and thus support the primary and secondary prevention of cardiovascular diseases ^[3]. Conversely, a diet low in omega-3 results in higher triglycerides, increased inflammatory markers, and weaker clinical efficacy compared to sufficient intake of EPA/DHA ^[4]. Additionally, the future of seasoning shows: replacing salt with spices and herbs improves the sodium-potassium balance and can lower blood pressure – a plausible, structured approach in an RCT protocol for older adults ^[5].

The evidence consolidates at three key points. First: olive oil. Extra virgin olive oil is rich in oleic acid and polyphenols; it improves LDL/HDL profiles and has antioxidant effects. Cohort and randomized diet studies, including PREDIMED, link regular consumption with fewer cardiovascular events and lower blood pressure values, highlighting its relevance as a primary fat source in daily life ^[1]. Second: fish and omega-3. Intervention data show that regular fish consumption raises n-3 PUFAs in the blood and can lower triglycerides; individuals with low baseline HDL may also experience a slight increase in HDL. The data suggest that the effect is more pronounced regarding triglycerides and lipid composition than on total cholesterol – relevant for lowering cardiometabolic risk without “statistical overhang” ^[2]. Third: nuts, especially walnuts. Reviews describe an improvement in endothelial function and membrane integrity through polyunsaturated fatty acids, vitamin E, and phenols. This makes mechanistic sense: cell membranes regulate signaling pathways, inflammation, and vascular tone; better "lubricated" membranes support performance phases and can slow aging processes in the vascular system ^[3]. Additionally, a current research initiative suggests that a diet rich in spices and herbs, and lower in sodium, positively affects blood pressure markers – a practical lever with high scalability for older target groups ^[5].

- Systematically replace butter and hard fats with extra virgin olive oil: 2–4 tablespoons daily, cold over vegetables, legumes, salads, or as a finish on cooked fish. Aim: lower LDL, stabilize HDL, increase antioxidant protection ^[1].
- Plan for 2–3 fish meals per week, preferably salmon, sardines, mackerel. Serving: 120–150 g. If fish is rarely available, consider an EPA/DHA supplement after consultation; focus on triglyceride reduction and less inflammatory lipid profiles ^[2][4].
- Use nuts and seeds as an "intelligent snack": 30 g of walnuts, almonds, or a mix of walnuts and flaxseeds in the afternoon. This supports endothelial function and provides unsaturated fats for stable cell membranes ^[3].
- Cook "salt-aware, rich in seasoning": Lean on herbs (parsley, basil, oregano), spices (paprika, cumin, turmeric), and citrus zest. Aim: less sodium, more potassium – a natural blood pressure lever, especially in older age ^[5].

The next evolution of heart prevention connects culinary culture with precision nutrition: olive oil as standard, omega-3 as background noise, nuts as membrane upgrades, and herbs as blood pressure tuning. In the coming years, lipidomics and personalized omega-3 profiles will further refine the fine-tuning – making prevention even more individualized, effective, and applicable to daily life.