Nourishing the heart with food

Cardiovascular health is often reduced to numbers like cholesterol, blood pressure, or weight, but from a functional nutrition perspective, it’s about much more.

That’s the opinion of Kara O'Donnell from East Cork Nutrition who believes the heart is deeply connected to inflammation, blood sugar regulation, stress resilience, gut health, and even emotional wellbeing. Protecting the heart means looking at the whole person, not just lab results.

She said: “As a nutritional therapist, I am passionate about helping people create wellness through daily habits. We don’t need to wait until illness arrives, we can prioritise health today. Nutrition plays a powerful role. A colourful diet rich in plants, fruits, vegetables, legumes, herbs, and spices delivers antioxidants that reduce oxidative stress and inflammation. Omega-3 fats from fish, flax, or chia seeds support healthy cholesterol balance, while fibre helps regulate blood sugar and feed gut bacteria.”

She added: “Balanced blood sugar is critical. Refined carbs and processed foods trigger insulin resistance, raising cardiovascular risk. Building meals around protein, healthy fats, and fibre provides the steady energy the heart and brain need. In my ‘Recipe for Wellness’ book, I also explore how chronic stress, poor sleep, and unresolved trauma raise cortisol and blood pressure, keeping the body in fight-or-flight mode."

Kara added that she feels breathwork, mindfulness, restorative movement, joy, social connection, and purpose all strengthen the heart.

She said: “A holistic approach doesn’t just prevent disease, it creates vitality. By nourishing the body with whole foods, calming the nervous system, and honouring emotional and spiritual wellbeing, we can add years to life and life to years.”