Heart Disease: My Personal Approach to Prevention
Heart disease is the leading cause of death worldwide, yet it’s also one of the most preventable chronic illnesses. While many focus on treatments after a diagnosis, I believe prevention is the most effective way to combat heart disease—stopping it before it starts.
For me, this mission hits close to home. Nearly every man in my family has suffered a heart attack before the age of 50. This personal history motivated me to take a proactive approach, going beyond basic health practices to develop a comprehensive heart health strategy. Here's what I've learned and how you can apply it to your own longevity journey.
Why Heart Disease Prevention Matters
Heart disease isn’t just about heart attacks. It’s a chronic condition that often develops silently over time as plaque accumulates in the arteries. Left unchecked, it can lead to strokes, heart failure, and other life-threatening events.
The good news? Small, consistent actions can significantly lower your risk. By tracking key biomarkers, using advanced imaging techniques, and building heart-healthy habits, you can protect your cardiovascular system and extend your life.
My Heart Health Protocol
Here’s the framework I use to stay ahead of potential risks:
1. Biomarker Testing
Regular testing allows me to detect risks early and adjust my strategy as needed:
ApoB: Quarterly testing, aiming for a score of 65 or lower to reduce arterial plaque risk.
A1C: Quarterly monitoring to manage blood sugar and prevent prediabetes, a major risk factor for heart disease.
Lipoprotein(a): A one-time genetic test to assess predisposition to heart issues.
Genetic Markers: Screening for heart-related genes to personalize my prevention plan.
2. Heart Imaging
Advanced imaging offers a detailed view of my cardiovascular health:
Calcium Score/CT Angiogram: Identifies and measures plaque buildup in arteries.
Carotid Intima-Media Thickness (CIMT) Test: Non-invasive and radiation-free, this test assesses arterial health.
3. Lifestyle Essentials
Daily habits are critical for long-term heart health. Here’s what works for me:
VO₂ Max Testing: Biannual tests with a target score above 50 to optimize cardiovascular efficiency.
Body Composition: Maintaining less than 1 lb of visceral fat, ideally 0.5 lbs or less.
Avoiding Vices: No smoking and limiting alcohol to just one drink per month.
Consistent Exercise: A balanced routine of strength training and cardio five days a week.
Takeaways for Your Heart Health
If you’re ready to take charge of your cardiovascular health, here’s where to start:
Know Your Numbers: Begin with biomarker testing to understand your unique risks.
Build Proactive Habits: Small, consistent lifestyle changes—like regular exercise and minimal alcohol consumption—can have a big impact.
Think Long-Term: Prevention is an investment in your future. Every step you take today lays the foundation for a longer, healthier life.
By prioritizing prevention and staying informed, you can protect your heart and enjoy a more vibrant, fulfilling life.