If you sit for long periods during the day

You could be seriously increasing your risk of heart disease and the chances of an earlier death.

Here's what you need to know

And what you can do about it.

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/1 The more you sit the less you walk.

More Sitting = Less Activity.

Lower levels of activity are clearly linked to worse health outcomes.

Walking >7000 steps per day is assoc with a 50-70% ⬇️ risk

Of dying from any cause over a 10-year time frame.

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How To Reverse Coronary Artery Disease With Lifestyle Measures.

📕Make sure to bookmark. ✅

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/1 Reversing or regressing coronary artery disease is possible.

But can coronary artery disease be reversed with lifestyle measures, including changes to nutrition and exercise?

The answer it seems, is yes, but the devil is in the detail.

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Most statin debates miss the point.

They argue over side effects, big pharma, or cholesterol “not being the problem.”

None of that matters if you understand risk.

📕Make Sure To Bookmark✅ LDL-C/ApoB is a risk factor.

Plaque is the disease.

A heart attack is the event.

We lower LDL-C/ApoB to prevent events.

Not to win debates.

Don’t Want a Statin? Here’s What to Do Instead

One of the most common messages I get:

“I have high cholesterol and don’t want to go on a statin.”

Here’s exactly how I handle that.

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/1 First — define the right cholesterol number.

Total cholesterol is meaningless.

Focus on Non-HDL-C or ApoB.

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What are the symptoms of a heart attack?

And what is the most important one to look out for?

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/1 When a person on TV has a heart attack, they typically:

- Clutch their chest
- Say, 'Urgh!'
- And then dramatically fall over

That's not very realistic.

Heart attack symptoms are often much more subtle.

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A huge percentage of adults have a condition that seriously increases their risk of heart disease.

The problem is.... most don't even know they have it.

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/1 Insulin resistance is a core risk factor for the three leading causes of death:

- Cardiovascular Disease
- Cancer
- Dementia

Not the cause.

But a massive amplifier of risk.

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The 90% Rule of Heart Disease Prevention

You’ve heard it before:
90% of early heart disease is preventable.

But how do you actually achieve that?

Here’s a breakdown of the 8 factors that determine whether you live long—or die early.

📕Make Sure To Bookmark ✅ Most people get this wrong in 3 ways:

They start too late
They don’t know what matters
They don’t know what success looks like

You’re about to fix all 3.

As a cardiologist, here is what I tell my patients

To help them lose weight and maintain muscle mass using nutrition.

Because most people have this all wrong.

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/1 When someone asks me what should they eat to lose weight

It's always hard to give an exact answer to this question

But I will try to give you an answer that is at least helpful & directionally correct.

That everyone can apply.

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Exercise is probably the single best way to extend lifespan.

You need to exercise like your life depends on it.

Because it does.

Here's why.
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/1 When someone says they ‘want to get fit’, I typically have no idea what they mean.

How you exercise if you want to be an Olympic-level sprinter compared to running 5 km at the weekends is vastly different.

So when you say you want to exercise to get fit, to what end?
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When it comes to the quality of your life

Meditation is the most important skill you can ever learn.

Here's why.
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/1 The goal of life is to optimise:

Lifespan - how long you live
&
Health Span - the quality of how you move and interact with the world.

But with this time and body, how will you spend that time?
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I hated running.

Then I learned about Zone 2 training and exercising to specific heart rate zones.

It changed my life.

Here's why.

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/1 Those who are very fit versus unfit have a five-fold less chance of dying over a 10-year period.

There is practically nothing in medicine that can generate that type of difference.

But why does exercise have such a huge benefit?

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If you have high cholesterol it can be hard to see the benefit of going on medications to lower it.

Most people just usually wait until they are older to consider medications.

This is not a good idea.

Here's why.

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/1 First off we need to be clear on which cholesterol is high?

Your standard cholesterol panel consists of 4 results.

Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides

You should not be making a decision on these figures alone.

There is a better way

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Most people don't understand what causes Sudden Cardiac Death.

You cannot address what you do not understand.

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/1 Sudden cardiac death accounts for almost half of all cardiovascular deaths

And 10 - 20% of all deaths in general.

80% of sudden cardiac deaths are a result of coronary artery disease.

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I hated running.

Then I learned about Zone 2 training and exercising to specific heart rate zones.

It changed my life.

Here's why.

📕 Make Sure To Bookmark ✅

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/1 Those who are very fit versus unfit have a five-fold less chance of dying over a 10-year period.

There is practically nothing in medicine that can generate that type of difference.

But why does exercise have such a huge benefit?

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Muscle Mass & Muscle Strength

Are major determinants of how long you will live and the quality of your life as you age.

Here's why.

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/1 If you want to be able to do the things you wish to do when you are older, you will need the strength to do so.

If living longer but with a poor quality of life concerns you, strength and muscle mass need to be a priority.

Not in several decades’ time.

But today.

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Do lifestyle factors reduce cardiovascular risk for those with an elevated Lp(a)?

Let's find out.

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/1 An elevated Lp(a) is a common genetic factor that is:

Independently and causally related to premature coronary artery disease.

But we must always remember that

Most genetic risk factors are probabilistic rather than deterministic in terms of risk.

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There are 8 Golden Rules to optimal cardiovascular health.

Want to know what they are?

Here you go.

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/1 The biology of cardiovascular disease and atherosclerosis is complex.

The solution to drastically reducing your risk from it, however, is not.

It’s actually very simple.

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Not all patients with high blood pressure need medications.

Lifestyle approaches can lower blood pressure.

Here’s how.

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/1 High blood pressure, defined as a blood pressure greater than 140/90mmHg, is estimated to affect about 30% of the world’s population.

Between 1990 and 2019, the number of adults with high blood pressure doubled.

50% of cases may be undiagnosed or untreated.

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The future for Lp(a) treatment looks pretty amazing.

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/1 An ⬆️ Lp(a) is the most common genetic cholesterol particle disorder impacting 10-20% of the population.

It is easily tested for with a simple blood test, but unfortunately, this is rarely done.

If you have an early family history of heart disease - this is a must-do test.

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Do statins cause dementia?

This one has been conclusively answered.

Which seems surprising to some.

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/1 I am going to start with the answer to the question of whether statins cause dementia and then provide the details backing up my answer.

The answer is: No.

Statins do not cause dementia.

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Exercise Stress Tests Are Incredibly Useful

Just not for the reasons you might think.

✅Make sure to bookmark 📕

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/1 If you are ‘getting your heart checked’

You must do an exercise stress test, right?

Well. Not any more.

Here’s why.

Let’s first state our goal when we are in the business of ‘Heart Disease Prevention’:

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