In 1914, chemist Alice Catherine Evans published her work on milk hygiene – a milestone that demonstrated how everyday decisions can prevent diseases. Her message was radically simple: prevention begins in the kitchen. A century later, nutritional research confirms this idea for our central organ. What we eat shapes blood vessel walls, heart rhythm, and inflammation levels – daily, measurably, and influenceable.

The heart loves consistency: stable blood pressure values, elastic vessels, and a calm electrical conduction system. Three nutritional axes control this: fats, salt, and sugar. Omega-3 fatty acids from fatty fish stabilize the cell membranes of heart muscle cells and modulate excitability. Olive oil provides monounsaturated fatty acids and polyphenols that dampen oxidative stress. Nuts – particularly walnuts – improve the composition of membrane lipidsbuilding blocks of the cell membrane that determine fluidity and signal transmission and support endothelial functionperformance of the inner vascular lining for vasodilation and blood flow regulation. Garlic contains sulfur compounds that can relax vessels and lower blood pressure. In contrast, excessive salt, sugar-rich drinks, and chronic alcohol consumption drive up blood pressure, insulin resistance, and inflammation – the breeding ground for atherosclerosisgradual narrowing and hardening of the arteries due to plaque formation. For high performers, this means: food choices act like daily micro-training for the heart and vessels – cumulatively, relevant to performance, and effective for longevity.

Regular intake of marine omega-3 fatty acids lowers heart rate and myocardial oxygen consumption, increases coronary reserve, and reduces susceptibility to arrhythmias – effects that have been observed in animal and human models ^[1]. Systematic reviews show potential benefits of fish oil for blood fats, endothelial function, and blood pressure, with indications of fewer cardiovascular events ^[2]; even in populations with high baseline consumption, supplemental EPA reduced cardiac events ^[3]. Walnuts improve the fatty acid profile towards n-3, have anti-inflammatory and blood pressure-lowering effects, and support vascular dilation – a consistent pattern of experimental and clinical evidence linked to membrane integration and antioxidant effects ^{[4] [5]}. Extra virgin olive oil lowers LDL, raises HDL, protects lipids from oxidation, and is associated with fewer events and lower blood pressure in Mediterranean dietary patterns ^{[6] [7]}. Garlic can clinically significantly reduce systolic and diastolic blood pressure and improve arterial stiffness; moreover, the gut microbiome benefits – another lever for inflammation modulation ^[8]. On the risk side, too much salt increases arterial stiffness and promotes atherosclerotic processes independently of blood pressure, among other mechanisms through endothelial damage and microbiome changes ^[9]. High fructose intake drives lipid metabolism disorders, oxidative stress, and inflammation with direct effects on the heart and vessels ^[10]. Lack of exercise exacerbates the cardiometabolic syndrome; even 150 minutes of moderate to intense activity per week is associated with significantly lower stages of CKM syndrome ^[11]. Chronic alcohol consumption is consistently linked to higher hypertension prevalence – with a clear dose-response relationship ^[12].

The Japan EPA Lipid Intervention Study was a large randomized supplementation study: despite already high omega-3 baseline intake, additional eicosapentaenoic acid preparation reduced cardiac events. This shows that even with a typically fish-rich diet, a marginal increase in EPA can be clinically relevant – presumably through membrane integration and antiarrhythmic effects ^[3]. A recent systematic review on fish oil summarizes randomized and experimental findings: fish oil can favorably influence inflammation, thrombosis, and the autonomic nervous system, thereby improving blood pressure, lipids, and endothelial function; the results vary depending on the population and dosage, but the trend remains cardioprotective ^[2]. Clinical studies within the Mediterranean dietary framework show that extra virgin olive oil lowers cardiometabolic markers and events; the polyphenols significantly contribute to the oxidation inhibition of blood fats – a mechanism that reflects the EFSA health claim criteria for polyphenol contents ^{[7] [6]}. Additionally, meta-analyses of garlic supplements in hypertensive populations show clinically significant blood pressure reductions and improvements in arterial elasticity – relevant surrogate endpoints for cardiovascular risk ^[8].

- Schedule two fish meals per week: salmon, mackerel, herring, or sardines. Aim: 1–2 g EPA+DHA daily averaged over the week; as a guideline, two portions of fatty fish of 120–150 g each should suffice. For non-fish eaters: consider algae oil capsules as a vegan source of EPA/DHA ^{[1] [2] [3]}.
- Incorporate a handful of walnuts (about 30 g) daily: raw as a snack, over porridge, or in salads. Effect: a more favorable n-3:n-6 profile, better endothelial function, and blood pressure control – particularly valuable during intense work phases ^{[4] [5]}.
- Use olive oil as your standard fat: utilize 2–4 tablespoons of extra virgin olive oil daily, both cold and warm. Look for fresh EVOO with a noticeable bitterness/pungency (polyphenol indication). Replace butter/margarine with it ^{[6] [7]}.
- Season with garlic daily: crush 1–2 cloves, let them sit for 5–10 minutes (activating alliinase), then use. Alternatively, for hypertension, use standardized aged garlic extracts in consultation with a doctor ^[8].
- Reduce salt, enhance flavor: avoid processed products, cook from scratch, and season with herbs/lemon. Aim for <5 g of salt/day. Use potassium-rich sides (vegetables, legumes) as antagonists ^[9].
- Replace sugary drinks: opt for water, mineral water, unsweetened tea, or coffee. Consume fruit juices as treats, not as thirst quenchers. Meet sweetness needs with whole fruits ^[10].
- Exercise as a multiplier: aim for at least 150 minutes/week of moderate-intense activity (e.g., brisk walking, cycling) plus 2 strength training sessions. Bonus: short movement snacks after meals for blood sugar control ^[11].
- Limit alcohol: observe alcohol-free days, consume small amounts during meals; avoid heavy drinking – your blood pressure and heart will thank you ^[12].

Heart protection begins on the plate – with fish, walnuts, olive oil, and garlic, and ends with clear limits on salt, sugar, and alcohol. Small, daily decisions add up to measurable performance and longevity. Shopping today means reducing heart risk tomorrow.