The myth persists stubbornly: eating heart-healthy means deprivation – bland food, little enjoyment. The Mediterranean reality is the opposite: olive oil shines, herbs are fragrant, tomatoes, nuts, and fish deliver flavors and performance – and precisely this culture of enjoyment correlates with fewer cardiovascular events. Surprisingly, even in Japan, where people already consume a lot of omega-3, an additional dose of EPA further reduced cardiac events – an indication that "enough" omega-3 is often still not optimal ^[1].

The Mediterranean lifestyle clusters foods high in protective nutrients: fatty sea fish as a source of omega-3 fatty acidslong-chain fatty acids like EPA/DHA, which modulate inflammatory processes and stabilize heart rhythm, nuts with bioactive compoundse.g., polyphenols, plant sterols that influence blood lipids and vascular function, plenty of fruits and vegetables as providers of fiberindigestible carbohydrates that nourish gut flora and bind cholesterol and carotenoidsantioxidant plant pigments. "Moderate" red wine refers to small amounts with meals, not daily high doses; the context is crucial: eating, rhythm, quality. The focus is not on a superfood, but on the pattern: plant-heavy, fish-heavy, nutrient-dense, culinary.

A plant-heavy pattern with plenty of fruits and vegetables lowers energy and cholesterol intake, increases fiber consumption, and thereby improves weight, waist circumference, and glycemic control – all strong drivers of cardiometabolic health ^[2]. Nuts lower LDL cholesterol, dampen post-meal blood sugar spikes, and show in observations a lower risk for metabolic syndrome; evidence suggests better blood pressure and endothelial function, especially with elevated triglycerides ^[3]. Long-chain omega-3 from salmon or sardines embed in heart tissue, are antiarrhythmic, and are associated with a lower risk of cardiovascular events ^[1]. Moderate red wine with meals provides polyphenols and can – in terms of sober dose consideration – be associated with better vascular function and lower CVD risk; effects and tolerability are individual and depend on the overall pattern ^{[4] [5]}.

A large Japanese intervention study showed: the addition of eicosapentaenoic acid (EPA) reduced cardiac events even in a population with already high omega-3 intake. This underscores the relevance of sufficient long-chain omega-3 levels for the myocardium, including proven storage in heart tissue ^[1]. A controlled lifestyle intervention with a whole-food plant-based diet demonstrated after just eight weeks: lower energy and saturated fat intake, more fiber, improved anthropometry and glucose markers – a short-term, measurable advantage for the heart and metabolism, with generally good micronutrient coverage except for vitamin B12 (which requires supplementation) ^[2]. In a crossover-based Culinary Medicine intervention, cooking competence, dietary quality, and skin carotenoids increased significantly; interestingly, extra virgin olive oil influenced the carotenoid measurement, suggesting that high-quality fats can determine the bioavailability of plant antioxidants ^[6]. Regarding nut research, an evidence synthesis shows: regular consumption inversely correlates with metabolic syndrome and improves lipids, particularly triglycerides in hypertriglyceridemia; mechanisms point to modulation of inflammation and oxidation ^[3]. For red wine, the literature suggests: moderate amounts, ideally with meals, could favorably influence endothelial function and oxidative stress; the extent to which effects are attributable to alcohol vs. polyphenols remains the subject of research, making individualization central ^{[4] [5]}.

- Integrate fatty fish like salmon, sardines, or mackerel 2–3 times per week; a portion corresponds to about 120–150 g. If following a strictly plant-based diet, consult your doctor about algal oil (EPA/DHA). Aim for stable omega-3 levels for rhythm protection and vascular health ^[1].
- Add a handful of nuts (30–40 g) daily – almonds for crunchy snacks, walnuts in salads or yogurt. Effect: better blood lipids, lower postprandial glucose spikes, potentially less metabolic syndrome ^[3].
- Eat 5–7 servings of fruits and vegetables daily. Practically: a fruit plate in the morning, a side salad at lunch, roasted vegetables in the evening. This increases fiber and carotenoid intake, reduces energy and cholesterol intake, and improves weight and glucose markers ^{[2] [6]}.
- Enjoy red wine, if at all, moderately and with meals: up to 1 glass/day for women, up to 2 for men – and only if it fits your health and goals. On off days: alcohol-free alternatives with polyphenols (e.g., grapes, berries, olive oil-rich dishes) ^{[4] [5]}.

Mediterranean flavors connect enjoyment with measurable heart performance: more omega-3, more plant power, targeted nuts – and, when fitting, moderate wine with meals. Start this week with two fish dishes, a daily portion of nuts, and a fixed fruit/vegetable ritual; check energy, sleep, and waist circumference after four weeks – your vessels will show it.