Cardiovascular disease remains the leading cause of death globally, yet a significant proportion of cases are preventable through modifiable risk factors — including diet. Decades of research have identified specific dietary patterns and individual foods that measurably reduce the risk of heart attack, stroke, and hypertension. At FMRC, encouraging heart-protective eating habits is central to our cardiology and preventive medicine consultations.

The Mediterranean Pattern: Best Evidence

No single food makes or breaks cardiovascular health — it is the overall dietary pattern that matters most. The Mediterranean diet consistently ranks highest in evidence for heart protection. It emphasises:

- Abundant vegetables, fruits, legumes, and wholegrains
- Olive oil as the primary fat source
- Regular consumption of fatty fish (2+ times per week)
- Moderate amounts of nuts and seeds
- Limited red and processed meat
- Moderate dairy, primarily as yoghurt and cheese
- Minimal added sugars and ultra-processed foods

Multiple large studies, including the landmark PREDIMED trial, demonstrated that adhering to a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced major cardiovascular events by approximately 30% compared to a low-fat control diet.

Omega-3 Fatty Acids and Why They Matter

Fatty fish — salmon, mackerel, sardines, herring, anchovies — are rich in long-chain omega-3 fatty acids (EPA and DHA). These have well-documented cardiovascular benefits: they lower triglyceride levels, reduce platelet aggregation (clotting), decrease inflammation, and have mild blood-pressure-lowering effects. Eating fatty fish twice a week is one of the most impactful single dietary changes for heart health.

Plant-based omega-3s (alpha-linolenic acid / ALA), found in flaxseeds, walnuts, chia seeds, and hemp seeds, also provide benefit, though the body converts ALA to EPA and DHA less efficiently.

Olive Oil: More Than a Cooking Fat

Extra-virgin olive oil is rich in monounsaturated fats and over 30 phenolic compounds with antioxidant and anti-inflammatory properties. Regular consumption is associated with lower LDL cholesterol, reduced blood pressure, and improved endothelial function (the health of blood vessel inner linings). Use it as your primary cooking oil and for dressing salads and vegetables.

Fibre: The Underrated Heart Protector

Soluble dietary fibre — found in oats, barley, legumes, apples, and citrus fruit — binds to cholesterol in the digestive tract and removes it before absorption. This lowers LDL cholesterol. Fibre also feeds beneficial gut bacteria, which produce short-chain fatty acids that reduce systemic inflammation. Adults should aim for 25–35 grams of total dietary fibre daily; most people consume far less.

Nuts: Dense in Heart-Healthy Nutrients

Walnuts, almonds, pistachios, and hazelnuts contain unsaturated fats, fibre, magnesium, potassium, and plant sterols — all of which support cardiovascular health. A handful of mixed nuts per day (approximately 30 grams) is associated with lower cardiovascular risk without causing weight gain when substituted for less nutritious snacks.

What to Limit

Trans fats (partially hydrogenated oils) raise LDL and lower HDL — avoid them entirely. Sodium causes fluid retention and raises blood pressure — the WHO recommends less than 2,000 mg daily. Added sugars drive triglyceride production and insulin resistance. Processed meats (sausages, bacon, deli meats) are consistently associated with increased cardiovascular and cancer risk.

Practical Takeaway

You do not need to overhaul your diet overnight. Start by adding two portions of fatty fish per week. Switch your cooking oil to extra-virgin olive oil. Add a handful of walnuts or almonds to your daily routine. Increase vegetables and legumes at each meal. These changes, sustained over months and years, accumulate into meaningful risk reduction.