Heart Health
The tireless pump. Your heart beats about 100,000 times per day, requiring enormous amounts of energy. Heart disease is the leading cause of death, yet largely preventable. The story is more about metabolic health and inflammation than just cholesterol.
What the Heart Needs
CoQ10
Highest concentration of any organ. Essential for ATP production. Depleted by statins.
Magnesium
Regulates heart rhythm, relaxes blood vessels, required for energy production.
Taurine
High concentration in heart. Regulates calcium, protects against arrhythmias.
Carnitine
Transports fatty acids into mitochondria. Heart runs 70% on fat.
Potassium
Essential for electrical conduction. Balance with sodium critical for blood pressure.
Omega-3s
Incorporated into heart cell membranes. Anti-arrhythmic, anti-inflammatory.
The Real Causes of Heart Disease
Heart disease is complex - it's not just about cholesterol numbers:
Major Drivers
- Insulin resistance: Damages arteries, causes dyslipidemia
- Inflammation: Initiates and propagates atherosclerosis
- Oxidized LDL: Gets taken up by macrophages → foam cells
- Endothelial dysfunction: Blood vessels can't dilate properly
- High blood pressure: Damages arterial walls
Protective Factors
- Metabolic health: Low insulin, good glucose control
- Low inflammation: Measured by hs-CRP
- Functional HDL: Reverse cholesterol transport
- Healthy endothelium: Good nitric oxide production
- Omega-3/6 balance: Less inflammation
Better Markers Than Total Cholesterol
Triglyceride/HDL Ratio
<2 is ideal. Predicts small dense LDL and insulin resistance. Easy to calculate.
ApoB
Counts atherogenic particles. Single best predictor of cardiovascular events.
hs-CRP
Inflammation marker. <1 is low risk. Indicates arterial inflammation.
Lp(a)
Genetic risk factor. High levels increase risk regardless of LDL. Test once.
Fasting Insulin
<5 μIU/mL ideal. High insulin is an independent risk factor.
CAC Score
Coronary artery calcium scan. Directly measures plaque. Zero is very reassuring.
Supporting Heart Health
Fix Metabolic Health
Address insulin resistance, lose visceral fat, control blood sugar. This matters most.
Reduce Inflammation
Omega-3s, reduce seed oils, whole foods diet, manage stress, sleep well.
Support Nitric Oxide
Beets, leafy greens, citrulline, sunshine, nose breathing. Dilates blood vessels.
Key Supplements
Magnesium, CoQ10 (especially if on statins), omega-3s, vitamin K2 (for calcium).
Exercise
Both cardio and resistance training. Improves every cardiovascular marker.
Manage Blood Pressure
Potassium/sodium balance, magnesium, weight loss, stress management, sleep.