Follow a pesco-Mediterranean diet that is moderately high in fat (from nuts, extra virgin olive oil, fish), very low in refined carbohydrates and added sugar, high in vegetables, and low in processed foods. Incorporate daily intermittent fasting for at least 12 hours, preferably 14-16 hours, to improve cardiovascular health and prevent chronic diseases.
Prioritize eliminating sugar and refined carbohydrates from your diet, as they are identified as the absolute worst dietary villains contributing to obesity, high triglycerides, and diabetes.
Begin exercising with a brisk walk for at least 15 minutes a day, aiming for 150 minutes per week, as this small amount of activity can lead to a significant 30% reduction in serious cardiovascular disease.
Incorporate a diverse range of physical activities beyond just aerobic exercise, such as yoga, strength training, and activities that improve balance and flexibility, to support overall health and longevity. Avoid over-specializing in one type of intense exercise.
Engage in sports that foster social interaction and reduce stress, such as tennis, badminton, or soccer, as strong social support is a significant predictor of longevity, potentially more so than intense solitary exercise.
Distinguish between training for peak athletic performance and training for longevity, as the former often involves volumes and intensities that can be detrimental to long-term heart health, especially after middle age.
Avoid extreme or protracted high-intensity exercise, especially after age 40-45, as it can cause micro-damage to the heart, overstretching chambers, and leading to conditions like atrial fibrillation. Focus on moderate, consistent activity rather than superhuman volumes for long-term health.
Strive to achieve 8,000 to 12,000 steps daily, mostly through walking, as this level of activity is associated with a significant reduction in mortality.
Track your resting heart rate as a key feedback mechanism for tuning your lifestyle, aiming for a lower rate by optimizing exercise, sleep, alcohol intake, and stress management, which indicates a cardioprotective zone.
Men over 40 and women over 60 should consider getting a cardio scan (calcium score) to assess their risk of heart disease, as a zero score may indicate less need for certain interventions, while a positive score signals a need for action. This test helps determine the presence of arterial plaque, which is a strong indicator of past inflammation and future risk.
Aim to keep insulin levels low by exercising regularly, minimizing belly fat, and adhering to a diet free of sugar and easily digestible refined carbohydrates, as high insulin levels can accelerate atherosclerosis.
Choose extra virgin olive oil that is high in polyphenols, identifiable by a black pepper-like stinging sensation at the back of the palate 10-20 seconds after swallowing, as these antioxidants are crucial for long-term health.
When consuming a diet rich in whole, natural foods that are naturally low in sodium, feel free to salt them to taste, as this can enhance palatability and encourage greater consumption of healthy options.
Increase your intake of potassium and fiber, as modern diets often provide significantly less of these essential nutrients compared to our ancestors’ diets.
Consider supplementing with approximately two grams of magnesium daily, as many people are deficient, and it serves as an important cofactor for essential bodily reactions.
Consider supplementing with collagen (pills or powder) and organic bone meal (for calcium hydroxyapatite, around 1 gram/day) to support hair, skin, nails, bones, and muscle health, reflecting a ’nose-to-tail’ ancestral diet.
Consider supplementing with 2-4 grams per day of high-quality EPA and DHA omega-3, as many people are deficient, and higher doses have shown remarkable reductions in cardiovascular events, especially for those with triglycerides above 150.
Take a high dose of omega-3 daily to significantly improve mental health, as deficiency is common and correlates with depression, ADHD, and cognitive issues.
Incorporate a highly absorbable curcumin (like theracurmin) into your regimen, especially if at risk for Alzheimer’s disease, as it can significantly reduce inflammation (TNF-alpha) and improve brain function.
Discuss with your doctor the potential benefits of SGLT2 inhibitors, even if you don’t have diabetes, as these drugs have shown to reduce heart failure, renal failure, and cardiovascular death by burning belly fat and raising ketones.
If taking an SGLT2 inhibitor, pay special attention to hygiene by using a wet wipe after urination, especially for females, to prevent topical yeast infections due to increased glucose in warm, moist areas.
Consult with your doctor about GLP-1 agonists like semaglutide for safe and effective weight loss (up to 10% body weight) and cardiovascular risk reduction, even if you are not diabetic.
If you have existing heart disease or have experienced a cardiovascular event, discuss statin therapy with your doctor, as these medications are thoroughly tested and proven to improve prognosis by reducing MI, stroke, and cardiovascular death in high-risk individuals.
If statin intolerant, discuss alternative cholesterol-lowering medications like ezetimibe or PCSK9 inhibitors with your doctor, as they offer effective ways to reduce cholesterol without the common side effects of statins.
Shift your perspective from short-term (e.g., 10-year risk calculators) to a 30-40 year view of health, especially for cardiovascular mortality, to proactively implement preventative strategies for long-term well-being.