How I Lowered My Blood Pressure by 15 Points Naturally in 90 Days

How I Lowered My Blood Pressure by 15 Points Naturally in 90 Days

My “Silent” Killer Was Yelling on My BP Cuff

At a routine check-up, my blood pressure was elevated. My doctor wanted to put me on medication, but I asked for 90 days to try to lower it naturally. I went on a mission. I started a daily 30-minute walk. I significantly reduced my sodium intake by cooking at home and reading labels. I started practicing a 10-minute daily meditation to manage my stress. And I started eating more potassium-rich foods like bananas and spinach. After 90 days of consistency, I went back to my doctor. My blood pressure had dropped by 15 points, and I avoided the need for medication.

The “Portfolio Diet” That Dropped My LDL Cholesterol by 30%

I Fought My “Bad” Cholesterol With a Portfolio of Foods

My LDL (“bad”) cholesterol was creeping up. Instead of a statin, my doctor suggested I try the “Portfolio Diet.” It’s not a restrictive diet; it’s about adding a “portfolio” of four specific cholesterol-lowering foods into your daily routine. The four are: 1) Soluble fiber (from oats and psyllium). 2) Nuts (like almonds). 3) Plant sterols (found in fortified margarine or supplements). And 4) Soy protein. By consistently incorporating these four food “assets” into my diet, I was able to lower my LDL cholesterol by nearly 30% in three months.

The One Blood Test Your Doctor Isn’t Ordering That Could Save Your Life (hs-CRP)

The “Inflammation” Marker That Predicts Heart Attacks

I asked my progressive doctor what one blood test most people aren’t getting that they should. His answer was immediate: high-sensitivity C-Reactive Protein (hs-CRP). He explained that hs-CRP is a direct marker of inflammation in the body. He said that even if your cholesterol is normal, a high hs-CRP level can significantly increase your risk of a heart attack. It’s an inexpensive blood test that provides a crucial piece of information about the “inflammatory fire” inside your arteries. It’s a key part of a proactive heart health assessment.

Why Lifting Weights Might Be Better for Your Heart Than Running

A Strong Body Takes the Strain Off Your Heart

I always thought that cardio, like running, was the best exercise for my heart. A cardiologist told me that strength training might be even more important for long-term heart health. He explained that when you build muscle, you improve your body’s insulin sensitivity and your overall metabolic health. A strong body also puts less strain on your heart during daily activities, like carrying groceries. He said the ideal combination is a mix of both: strength training to build a strong, metabolically healthy body, and cardio to improve your cardiovascular endurance.

The “Garlic & Lemon” Elixir I Drink for Cleaner Arteries

An Old Folk Remedy With Modern Scientific Backing

My grandfather, who had great cardiovascular health into his nineties, swore by his daily “elixir.” It was a simple concoction of blended garlic, lemon, and water. It sounds like an old wives’ tale, but there is actually some modern science to back it up. Garlic has been shown to have properties that can help to lower blood pressure and cholesterol. And lemons are packed with antioxidant vitamin C, which is crucial for the health of our blood vessels. It’s a simple, cheap, and powerful folk remedy for heart health.

The 5 “Silent” Signs Your Heart Isn’t as Healthy as You Think

Your Body Whispers Before It Shouts

A cardiologist told me to be aware of the “silent” signs of potential heart issues, which are easy to dismiss. 1) Unexplained fatigue, especially during physical activity. 2) Swelling in your feet and ankles. 3) Shortness of breath when you’re doing simple activities, like climbing a flight of stairs. 4) Frequent dizziness or lightheadedness. And 5) for men, erectile dysfunction, which is often an early sign of vascular disease. These subtle symptoms can be your body’s early warning system.

I Started Taking a High-Quality Fish Oil. My Triglycerides Plummeted.

The “Good Fat” That Fought My “Bad Blood Fats”

My bloodwork showed I had very high triglycerides, a type of fat in the blood that can increase your risk of heart disease. My doctor recommended I start taking a high-quality fish oil supplement. She stressed that I needed to look for one with a high concentration of the omega-3 fatty acids EPA and DHA. I started taking two grams of a reputable, third-party tested fish oil every day. At my next check-up three months later, my triglyceride levels had plummeted by almost 50%.

The Surprising Link Between Your Gum Health and Your Heart Attack Risk

My Bleeding Gums Were a Red Flag for My Arteries

I was shocked when my dentist told me that my inflamed, bleeding gums (gingivitis) could be increasing my risk of a heart attack. He explained that the chronic inflammation and the specific bacteria that cause gum disease don’t just stay in your mouth. They can enter your bloodstream and contribute to the inflammation in your arteries, which is a key driver of atherosclerosis (the hardening of the arteries). It was a powerful wake-up call. I realized that my daily flossing routine wasn’t just for my teeth; it was for my heart.

How I Used a “Smart Watch” to Get My Resting Heart Rate into the 50s

The Daily Report Card for My Heart Health

I used my smartwatch to track my resting heart rate (RHR). When I started, it was in the high 70s. I learned that a lower RHR is a sign of a stronger, more efficient heart. I made it a game to see if I could lower it. I started a consistent cardio routine. I practiced daily stress-reducing breathwork. And I cut way back on alcohol, which I noticed would always spike my RHR. After six months of these consistent habits, my RHR is now consistently in the high 50s. My watch gave me the data I needed to motivate my change.

The Truth About “Good” vs. “Bad” Cholesterol, from a Cardiologist

It’s All About the “Boat” That Carries the Cholesterol

I was confused about LDL (“bad”) and HDL (“good”) cholesterol. A cardiologist explained it to me with a great analogy. He said, “Think of cholesterol as a passenger. The lipoprotein that carries it is the ‘boat.’ LDL is a leaky, unstable boat that can crash into your artery walls and cause plaque. HDL is a strong, stable boat that acts like a garbage truck, collecting excess cholesterol and taking it back to the liver.” Your goal is to have fewer of the leaky LDL boats and more of the HDL garbage trucks.

The “Nitric Oxide Dump”: A 4-Minute Exercise for Better Blood Flow

The “Internal Tune-Up” for My Blood Vessels

I learned about the “Nitric Oxide Dump,” a quick, 4-minute exercise routine designed to boost your body’s production of nitric oxide. Nitric oxide is a crucial molecule that helps to relax and dilate your blood vessels, which improves blood flow and lowers blood pressure. The routine involves a quick series of simple bodyweight exercises like squats, arm raises, and shoulder presses. I do it a few times a day as a quick “movement break.” It’s an efficient way to give my entire cardiovascular system a quick, healthy boost.

I Swapped My Morning Cereal for This “Heart-Healthy” Oatmeal Bake.

The Breakfast That Lowers My Cholesterol

My morning bowl of sugary cereal was spiking my blood sugar and wasn’t doing my heart any favors. I swapped it for a “heart-healthy” baked oatmeal that I prep on Sundays for the whole week. The base is rolled oats and ground flaxseed (for soluble fiber and omega-3s). I add in walnuts and berries (for antioxidants and healthy fats). And I use cinnamon to help with blood sugar balance. It’s a delicious, filling, and incredibly heart-smart way to start my day.

The Power of Potassium for Balancing Sodium and Lowering Blood Pressure

The “Other” Mineral That Matters for Your BP

We all know that too much sodium can raise your blood pressure. But I learned from a dietitian that getting enough potassium is just as important. Potassium and sodium work together like a see-saw to balance the fluid in your body. Potassium helps your body to excrete excess sodium. The ideal is to have a high potassium-to-sodium ratio. So, instead of just focusing on reducing salt, I’ve started focusing on increasing my intake of potassium-rich foods like bananas, sweet potatoes, and leafy greens.

How to Read Your Own Blood Pressure at Home (The Right Way)

I Was Taking My BP All Wrong

I bought a home blood pressure monitor, but my readings were all over the place. A nurse taught me the correct technique. First, you have to sit quietly for five minutes before you take a reading. Your feet should be flat on the floor, and your arm should be supported at heart level. You should not talk during the reading. And you should take two or three readings, a minute apart, and average them. Following this proper protocol has given me much more accurate and consistent readings.

The Forgotten Vitamin (K2) That Directs Calcium to Your Bones, Not Your Arteries

The “Traffic Cop” for Your Calcium

I was taking calcium supplements for my bone health. A functional medicine doctor told me I was missing a crucial component: Vitamin K2. He called Vitamin K2 the “traffic cop” for calcium. Its job is to direct the calcium you consume into your bones and teeth, and to keep it out of your soft tissues, like your arteries, where it can cause calcification and hardening. He said taking high doses of calcium without enough K2 can be a problem. I now take a supplement that combines Vitamin D3 and K2.

I Ate a “Handful of Nuts” Every Day for a Year. Here’s What It Did for My Heart.

The Easiest Heart-Healthy Habit

I read a study that showed that eating a small handful of nuts every day can significantly reduce your risk of heart disease. I decided to try it. Every single day for a year, I had a small handful of raw, unsalted almonds or walnuts as my afternoon snack. At my next annual physical, my “bad” LDL cholesterol had dropped by 10 points, and my “good” HDL cholesterol had increased. It was a simple, easy, and delicious habit that had a real, measurable impact on my heart health markers.

The Best and Worst Fats for Your Heart Health

I Broke Up With My “Margarine” Habit

I grew up in an era where all fat was demonized. I learned that’s not true. The type of fat matters. The worst fats for your heart are artificial “trans fats,” which used to be found in things like margarine and packaged baked goods (they are now mostly banned). The best fats are monounsaturated fats (from olive oil and avocados) and omega-3 polyunsaturated fats (from fatty fish and walnuts). These “good fats” are actually protective for your heart and can help to lower inflammation.

How Chronic Stress Puts Your Heart in a “Danger Zone”

My “Fight or Flight” Response Was Stuck in the “On” Position

My job was incredibly stressful. I was living in a constant state of “fight or flight.” My doctor explained that this chronic stress was putting my heart in a danger zone. The constant flood of the stress hormones adrenaline and cortisol can raise your blood pressure, increase your heart rate, and contribute to inflammation in your arteries. Learning to manage my stress through meditation and exercise wasn’t just a mental health practice; it was a critical part of my cardiovascular disease prevention plan.

I Tried the “DASH Diet.” My Honest Review and Results.

The “Doctor-Approved” Plan for Lowering Blood Pressure

My doctor recommended I try the DASH (Dietary Approaches to Stop Hypertension) diet to lower my blood pressure. It’s not a weird fad diet; it’s an evidence-based eating plan developed by the National Institutes of Health. The focus is on eating lots of fruits, vegetables, and whole grains, and limiting sodium, red meat, and sugar. I found it to be a very simple, balanced, and easy-to-follow plan. After two months on the diet, my blood pressure had dropped by eight points.

The Surprising Heart Benefits of Dark Chocolate (The Right Kind)

My “Healthy” Indulgence

I was thrilled to learn that dark chocolate can actually be good for my heart. The flavanols in cocoa have been shown to improve blood flow and lower blood pressure. But the key is to choose the right kind of chocolate. It has to be dark chocolate, with at least 70% cacao content. A milk chocolate bar is mostly sugar and fat and doesn’t have the same benefits. A small square of high-quality, dark chocolate is now my favorite heart-healthy, guilt-free indulgence.

Why Your “Low-Fat” Diet from the 90s Might Have Hurt Your Heart

I Replaced Fat With Sugar, and My Health Paid the Price

I grew up in the “low-fat” craze of the 90s. I diligently ate low-fat cookies, low-fat yogurt, and low-fat salad dressing. I thought I was being healthy. But I was wrong. The food companies had replaced the fat in these products with a huge amount of sugar and refined carbohydrates to make them taste good. This led to a generation of people who were eating a diet that was terrible for their metabolic health. I’ve learned that healthy, natural fats are not the enemy; sugar is.

I Got a “CAC” (Coronary Artery Calcium) Score. It Was a Wake-Up Call.

The “Mammogram for Your Heart”

Even though my cholesterol levels were normal, my doctor suggested I get a Coronary Artery Calcium (CAC) scan because of my family history of heart disease. It’s a simple, quick CT scan that measures the amount of calcified plaque in your heart’s arteries. A score of zero is perfect. My score came back as 80, which indicated a moderate amount of plaque. It was a huge wake-up call. It was a direct, visual evidence that I needed to get very serious about my diet and lifestyle.

The “Walking” Prescription: How Many Steps Actually Make a Difference for Your Heart?

Every Step Counts, But 8,000 Is a Great Goal

I used to think I needed to do an intense workout for it to “count.” But I learned that simply walking is one of the best things you can do for your heart. And you don’t need to hit the arbitrary 10,000-step mark. Studies have shown that the health benefits start to accumulate with as few as 4,000 steps a day, with a “sweet spot” for longevity being around 7,000-8,000 steps. This made daily exercise feel so much more accessible. Even a 30-minute brisk walk is a huge investment in my cardiovascular health.

The Best Teas for a Healthy Heart (Hibiscus, Green Tea)

My Daily “Heart-Healthy” Brew

I’ve incorporated two key teas into my daily routine for their heart benefits. In the morning, I have a cup of green tea. It’s packed with antioxidants called catechins that have been shown to improve cholesterol levels. In the evening, I drink a cup of hibiscus tea. Several studies have shown that regular consumption of hibiscus tea can have a significant effect on lowering blood pressure. It has a delicious, tart, cranberry-like flavor. It’s a simple, enjoyable ritual that supports my cardiovascular system.

How I Used “Coenzyme Q10” to Support My Heart After Turning 40

The “Spark Plug” for My Hardest-Working Muscle

Coenzyme Q10 (CoQ10) is a compound that is essential for energy production in our cells. Our heart is the most energy-demanding muscle in our body, and it has a very high concentration of CoQ10. Our natural production of CoQ10 starts to decline in our forties. I started taking a CoQ10 supplement to help support my cellular energy and my heart health. It’s particularly important for people who take statin drugs, as statins can deplete the body’s CoQ10 levels.

The Link Between Air Pollution and Your Cardiovascular Risk

The Invisible Threat in the Air I Breathe

I live in a city with poor air quality. I was shocked to learn that the tiny particulate matter from air pollution can enter your bloodstream and cause inflammation in your arteries, directly increasing your risk of heart attack and stroke. To mitigate this, I now check the daily Air Quality Index (AQI). On high-pollution days, I avoid strenuous outdoor exercise. And I’ve invested in a high-quality HEPA air purifier for my home. It’s an invisible threat that requires a proactive defense.

The Most Underrated Mineral for Your Heart (Magnesium)

The “Relaxation” Mineral

Magnesium is a mineral that is involved in over 300 processes in the body, but it’s especially important for heart health. It helps to maintain a normal heart rhythm, it helps to relax the walls of your blood vessels (which can lower blood pressure), and it helps to balance other key electrolytes like calcium and potassium. Many of us are deficient in this crucial “relaxation mineral.” I take a magnesium glycinate supplement before bed, which helps my heart, my muscles, and my sleep.

How I Manage My Family History of Heart Disease Proactively

My Genes Are Not My Destiny

Heart disease runs deep in my family. My grandfather and my father both had heart attacks in their fifties. This used to terrify me. I thought I was doomed. But I’ve decided to see my family history not as a death sentence, but as a gift. It’s the gift of knowledge. It has motivated me to be incredibly proactive about my health. I am more diligent about my diet, my exercise, and my preventative screenings than my peers. I know that my genes may have loaded the gun, but my lifestyle has the power to keep the trigger from being pulled.

The Surprising Way Loneliness Can Physically Break Your Heart

My Social Life Is Part of My Cardiac Rehab

Chronic loneliness and social isolation are major risk factors for heart disease, on par with smoking and high blood pressure. The chronic stress and depression that can come with loneliness can have a direct, negative physiological effect on your heart. After my own heart scare, my doctor’s “prescription” wasn’t just medication; it was to actively cultivate my social connections. I made a commitment to have a weekly dinner with a friend and to join a community group. My social life is a key part of my cardiovascular health plan.

I Stopped Eating “Ultra-Processed Foods.” My Blood Pressure Thanked Me.

The Hidden Sodium and Sugar Bombs

I thought I was eating a fairly healthy diet. But I was eating a lot of “ultra-processed” foods, like packaged breads, cereals, and frozen meals. I did an audit and was shocked by the amount of hidden sodium, sugar, and unhealthy fats in these foods. I made a commitment to stop eating them and to focus on whole, single-ingredient foods instead. After a month of this “cleaner” way of eating, my blood pressure dropped by 5 points and my energy levels were much more stable.

The “Fiber” Secret for Lowering Cholesterol Naturally

The “Sponge” That Soaks Up Your Bad Cholesterol

I wanted to lower my LDL cholesterol naturally. My secret weapon has been soluble fiber. I think of soluble fiber, which is found in foods like oatmeal, beans, apples, and psyllium husk, as a “sponge” in my digestive system. It binds to cholesterol and bile acids in the gut and helps to escort them out of the body, before they can be absorbed into the bloodstream. Just adding a scoop of psyllium husk to my morning smoothie has had a measurable impact on my cholesterol levels.

How to Talk to Your Doctor About Statin Alternatives

I Wanted to Be an Informed Partner, Not a Difficult Patient

My doctor wanted to put me on a statin drug for my high cholesterol. I was hesitant and wanted to explore other options first. I went into the appointment prepared. I said, “I understand your recommendation, and I am open to taking a statin if necessary. But I would first like to try a three-month, aggressive lifestyle intervention with diet and exercise. Would you be willing to support me in that and then we can re-test?” By showing that I was serious and had a plan, my doctor agreed.

The Best Exercises for Improving Your “VO2 Max,” a Key Longevity Marker

A Measure of My “Engine” Size

VO2 max is a measure of the maximum amount of oxygen your body can utilize during intense exercise. It’s a key marker of your cardiovascular fitness and a powerful predictor of your long-term healthspan. A high VO2 max is like having a bigger, more efficient engine. The best way to improve it is with “high-intensity interval training” (HIIT). This involves short bursts of all-out effort, followed by a brief recovery period. Just a few sessions of HIIT per week can significantly improve your VO2 max.

I Learned to Manage My Anger. It Literally Cooled My Hot Head and Heart.

My Temper Was Hurting My Ticker

I used to have a quick temper. I would get angry in traffic or frustrated at work, and I could feel my face get hot and my heart pound. My doctor told me these frequent bursts of anger were putting a huge strain on my cardiovascular system, causing spikes in my blood pressure. I started a mindfulness practice to learn to manage my anger. I learned to recognize the physical sensations of my anger rising and to use my breath to calm myself down. It has been a powerful practice for both my mental and my heart health.

The Surprising Benefits of a Plant-Based Diet for Heart Disease Reversal

The “Un-clogging” Power of Plants

I was inspired by the work of doctors like Dean Ornish and Caldwell Esselstyn, who have shown that a low-fat, whole-foods, plant-based diet can not only prevent but in some cases, actually reverse severe heart disease. Their programs have shown that this way of eating can help to dissolve the plaque in your arteries. While I haven’t gone fully plant-based, it has inspired me to make plants the centerpiece of my diet. It’s a powerful testament to the healing power of food.

I Tracked My “Heart Rate Variability” (HRV) to Measure My Heart’s Resilience.

The “Beat-to-Beat” Story of My Stress

Heart Rate Variability (HRV) is a measure of the variation in time between each of your heartbeats. It’s a powerful metric for the health of your autonomic nervous system. A high HRV is a sign that your body is resilient and can easily shift between “stress” and “rest” states. A low HRV is a sign of a stressed-out system. I track my HRV every morning with my fitness tracker. It gives me a daily “readiness” score and helps me to understand how my previous day’s stress, sleep, and exercise have impacted my heart’s resilience.

The Best “Heart-Smart” Cooking Oils

My Kitchen’s Oil Change

I did an “oil change” in my kitchen to make it more heart-healthy. I got rid of the inflammatory, processed seed oils like soybean and corn oil. My two main cooking oils are now extra virgin olive oil and avocado oil. Olive oil is rich in monounsaturated fats and antioxidants, but it has a lower smoke point, so I use it for lower-heat cooking and salad dressings. For high-heat searing and roasting, I use avocado oil, which is also rich in monounsaturated fats but has a much higher smoke point.

How Poor Sleep Is Silently Damaging Your Cardiovascular System

My Heart Hates It When I’m Tired

I used to think of sleep as a luxury. But then I learned how devastating poor sleep is for my heart. When you don’t get enough quality sleep, your body is in a state of stress. Your blood pressure and your heart rate are elevated. Your body becomes more insulin resistant. And your levels of inflammation go up. Prioritizing 7-8 hours of quality sleep every single night is not a passive activity; it is one of the most active and important things I can do to protect my heart.

The “Pomegranate” Hack for a Healthier Endothelium (Your Blood Vessel Lining)

The “Teflon Coating” for My Arteries

The “endothelium” is the thin layer of cells that lines all of our blood vessels. Keeping this lining smooth and healthy is key to preventing plaque buildup. Pomegranates are a powerhouse for endothelial health. They are packed with unique antioxidants that help to boost the body’s production of nitric oxide, which helps to keep our blood vessels relaxed and flexible. I’ve started drinking a small glass of unsweetened pomegranate juice a few times a week as a delicious way to support my cardiovascular plumbing.

I Quit Smoking. Here’s the Timeline of How My Heart Healed.

My Body’s Remarkable Ability to Repair Itself

I smoked for 15 years. Quitting was the hardest thing I’ve ever done. But the speed at which my heart started to heal was my biggest motivation. Within just 20 minutes of my last cigarette, my heart rate and blood pressure dropped. Within one year, my risk of a heart attack was cut in half. And after 15 years of being smoke-free, my risk of heart disease is now nearly the same as a lifelong non-smoker. It’s a powerful testament to the body’s incredible capacity for healing, once you remove the source of the damage.

The Surprising Heart Dangers of a Sedentary Desk Job

My Chair Was a “Heart-Attack” Waiting to Happen

I have a desk job where I sit for eight hours a day. My doctor told me that this sedentary lifestyle is an independent risk factor for heart disease, even if I go to the gym for an hour after work. The prolonged sitting leads to poor circulation and negative changes in my blood sugar and cholesterol levels. To combat this, I now have a standing desk that I alternate with sitting. And I set a timer to get up and walk around for two minutes every single hour.

How to Interpret Your Blood Work (Lipid Panel) Like a Pro

I Learned to Look Beyond Just “Total Cholesterol”

I used to just look at my “total cholesterol” number. A cardiologist taught me to look deeper into my lipid panel. The most important number, he said, is not your total cholesterol or even your LDL (“bad”) cholesterol. It’s the ratio of your total cholesterol to your HDL (“good”) cholesterol, and your triglyceride to HDL ratio. These ratios are a much more powerful predictor of your cardiovascular risk than any single number on its own.

The “Zone 2” Cardio That Cardiologists Love for Longevity

The “Talk Test” Pace for a Stronger Heart

I used to think that for cardio to be effective, it had to be an all-out, breathless effort. I learned from a longevity expert about “Zone 2” cardio. This is a low-to-moderate intensity level of exercise where you can still comfortably hold a conversation (the “talk test”). The goal is to spend a significant amount of time—at least 150 minutes a week—in this zone. This type of training is incredibly effective at improving your mitochondrial health and your cardiovascular efficiency, without putting a huge amount of stress on your body.

I Got My “Homocysteine” Levels Checked. Here’s Why You Should Too.

The “Forgotten” Heart Risk Factor

Homocysteine is an amino acid in the blood. High levels have been linked to an increased risk of heart disease and stroke, as it can damage the lining of the arteries. It’s a risk factor that many doctors don’t routinely test for. My functional medicine doctor checked my levels and found they were elevated. The good news is that high homocysteine is often caused by a deficiency in B vitamins. A simple, targeted supplement of B6, B12, and folate was able to bring my levels back down to a healthy range.

The Future of Heart Health: AI, Wearables, and Early Detection

Your Watch Will Warn You Before Your Doctor Does

The future of heart health is proactive, not reactive. Wearable technology, like our smartwatches, will soon be able to detect the early signs of conditions like atrial fibrillation with incredible accuracy. Artificial intelligence will analyze our health data to predict our personal risk of a heart attack years in advance. And new, sensitive blood tests will be able to detect the earliest signs of damage to our arteries. We are moving from a world of treating heart disease to a world of preventing it before it ever starts.

The Best “Salt Swap” for a Flavorful, Low-Sodium Diet

I Traded My Salt Shaker for a Spice Rack

To lower my blood pressure, I had to reduce my sodium intake. But I didn’t want my food to be bland. I learned to swap the salt shaker for a vibrant spice rack. Instead of salt, I now use a world of other flavors to make my food delicious. A sprinkle of smoked paprika, a dash of cumin, a generous amount of garlic and onion powder, or a squeeze of fresh lemon juice can all provide a huge amount of flavor without any of the sodium. My food is more delicious and more interesting than ever.

How Laughter and Social Connection Protect Your Heart

My “Comedy Club” Prescription

Laughter is good medicine, especially for your heart. A good belly laugh can increase your blood flow and reduce the stiffness of your arteries. It also reduces stress hormones. I’ve started to be more intentional about seeking out laughter. I’ll watch a stand-up comedy special. I’ll make a point to spend time with my funniest friend. And I know that the social connection that comes with that shared laughter is also a powerful, protective factor for my long-term cardiovascular health.

I Drank Beetroot Juice Before My Workouts. The Performance and Blood Flow Boost Was Real.

The “Purple Power” for My Arteries

I read about how beetroot juice is a potent source of dietary nitrates, which the body converts into nitric oxide. Nitric oxide helps to dilate your blood vessels, which improves blood flow and can lower blood pressure. I started drinking a small glass of beetroot juice about an hour before my workouts. The effect was real. I felt like I could push harder and last longer. It was a natural, legal, and delicious “performance-enhancer” that was also doing great things for my cardiovascular system.

The “ApoB” Blood Test: The New Gold Standard for Assessing Heart Risk

Counting the “Boats,” Not Just the “Passengers”

For years, we’ve measured LDL cholesterol (the “bad” cholesterol) to assess heart risk. A cardiologist told me there’s a better test: Apolipoprotein B, or ApoB. He explained that LDL cholesterol is just the “passenger.” ApoB is the actual “boat” that carries the cholesterol and crashes into your artery walls. Measuring the number of these ApoB-containing boats is a much more accurate predictor of your risk than just measuring the amount of cholesterol they are carrying. It is quickly becoming the new gold standard.

My “Heart-First” Daily Protocol: A Checklist for Cardiovascular Resilience

My Simple, Daily Investment in a Strong Ticker

I’ve created a simple, daily checklist that I call my “heart-first” protocol. It includes: 1) A 30-minute brisk walk. 2) Eating a handful of nuts. 3) Taking my fish oil and Vitamin K2/D3 supplements. 4) Practicing 5 minutes of stress-reducing breathwork. And 5) ensuring my last meal is at least 3 hours before bed to give my heart a rest overnight. These five simple, consistent habits are my daily investment in maintaining a strong, resilient cardiovascular system for the rest of my life.