Day 1
Switch to extra-virgin olive oil
Today: Make EVOO your default cooking and dressing fat.
Why it works: PREDIMED trial: EVOO lowered major cardiac events ~30%.
View · Olive oil All plans
Cardiovascular Vitality
Heart Health Starter — 7 Days
Lower cardiovascular risk with daily habits backed by decades of evidence.
A Mediterranean-style week — olive oil, fish, legumes, nuts, walking — that has lowered cardiac events by 25–30% in large trials.
7 days · ~10 min/day·0 / 7 days complete
Day 2
30-minute walk
Today: Brisk walk after dinner or first thing.
Why it works: 30 min/day of moderate movement is the cardiac-care minimum.
Learn more · Movement guideDay 3
Walnuts daily
Today: 1 oz walnuts — straight or in a salad.
Why it works: Walnut consumption improves LDL and endothelial function in trials.
View · WalnutDay 4
Garlic in tonight's meal
Today: Add 1–2 fresh garlic cloves to your dinner.
Why it works: Aged and fresh garlic both show modest BP and lipid benefits.
View · GarlicDay 5
Legumes today
Today: Lentil soup, chickpea bowl, or beans on toast.
Why it works: Daily legumes lower LDL and improve glycemic control.
View · LentilsDay 6
Pomegranate or berries
Today: Half a pomegranate or a cup of berries.
Why it works: Reduce oxidized LDL — a key driver of atherosclerosis.
View · PomegranateDay 7
Know your numbers
Today: Book a check for blood pressure, lipids, fasting glucose if you haven't this year.
Why it works: You can't improve what you don't measure.
Learn more · Heart Health hubKeep going
The Mediterranean pattern works best when it's daily and lifelong — not a 7-day stunt. Keep what fits your life.