For Nella Grey, heart health runs in the family—but not in a good way. Her father had a heart attack at 49. Her grandfather passed away due to complications from heart disease. At 32, Nella knew she couldn’t ignore her genes, but she also didn’t want to live in fear.
That’s when she began exploring the Mediterranean diet—not as a “diet,” really, but as a more intuitive, satisfying way to eat. “I didn’t want something restrictive,” she says. “I wanted a lifestyle I could actually enjoy.”
At first, it was the simplicity that appealed to her: fresh vegetables, olive oil, grilled fish, whole grains. Nothing about it felt extreme. “It reminded me of the food my grandmother used to make—hearty, flavorful, and nourishing,” Nella shares.
She began making small swaps. Butter gave way to extra virgin olive oil. Heavy red meats were replaced with grilled salmon or sardines. Instead of reaching for chips or cookies, she kept cherry tomatoes, cucumbers, and hummus on hand. “I didn’t feel like I was giving anything up. If anything, my meals became more colorful and interesting,” she says.
One of her favorite dinners is a baked eggplant and lentil stew topped with a drizzle of lemon-infused oil and a handful of chopped parsley. “It’s comforting but still light. I feel good after eating it,” she explains.
But beyond the recipes, what surprised Nella most was how she began to feel. Her energy levels rose, her blood pressure steadied, and a follow-up blood panel showed improved triglycerides. “It felt like proof that what I was doing was working,” she says.
Nella also noticed an emotional shift. “There’s something really grounding about sitting down to a simple meal you cooked yourself. It slows you down, makes you appreciate the food and your health.”
These days, Nella shares her Mediterranean-inspired meals on her blog, hoping to inspire others who may be feeling overwhelmed by family history or medical stats. “It’s not about fearing heart disease,” she says. “It’s about choosing to support your heart, every single day, through what you eat.”
