Cardiovascular Disease (CVD) is the #1 cause of death worldwide, claiming 17.9 million lives annually — that’s 32% of all global deaths.
WHY HEART DISEASE IS SO WIDESPREAD
1. Unhealthy Diets
• High in processed foods, sugars, refined carbs, and seed oils
• Excess salt (from processed foods, not natural salt)
• Too little omega-3, too much omega-6 = inflammation
2. Lack of Physical Activity
• Sedentary work and screen time dominate
• Most people don’t meet the 150 min/week minimum
3. Obesity & Metabolic Syndrome
• Belly fat = inflammation & insulin resistance
• Leads to high BP, triglycerides, low HDL
4. High Blood Pressure (Hypertension)
• Silent killer — damages arteries and strains the heart
5. Smoking
• Directly damages blood vessels and accelerates plaque buildup
6. Stress & Poor Sleep
• Raises cortisol, blood pressure, and inflammation
• Sleep apnea = major risk factor
7. Diabetes & Insulin Resistance
• 2–4x higher risk of heart disease
• High insulin damages arteries even before diabetes shows up
8. Aging & Genetics
• Risk rises with age
• Genetics affect cholesterol, clotting, and inflammation
HOW TO FIX IT: A FULL BLUEPRINT
1. Diet Overhaul
REMOVE:
• Refined sugar and all products with added sugar
• Seed oils (Canola, Soybean, Sunflower, Safflower, Grapeseed, etc.)
• All processed foods
• All foods with trans fats
• Alcohol
ADD:
• Animal-based protein (beef, fish, liver, eggs)
• Healthy fats (olive oil, avocado, omega-3s)
• Fermented foods (kefir, sauerkraut)
Salt Smart:
Use real mineral salt (Himalayan/sea salt), not table salt
2. Move Daily
• Minimum: 30 min daily walk
• Strength training 2–3x/week
• Zone 2 cardio + 1 weekly HIIT session
• Stay active throughout the day
3. Lower Blood Pressure Naturally
• Potassium-rich foods (avocados, bananas)
• Magnesium (fish, liver, eggs or supplement)
• Exercise & weight loss = big impact
4. Fix Blood Sugar & Insulin
• Intermittent fasting (12:12 or 16:8)
• Cut snacking, especially sugary snacks
5. Quit Smoking & Alcohol
• Quitting smoking and drinking = best heart decision
6. Deep Sleep & Recovery
• Aim for 7–9 hours
• Fix circadian rhythm (morning sun, no screens before bed)
• Treat sleep apnea if needed
7. Manage Stress Like a Warrior
• Breathwork, prayer, journaling, walking
• Cut toxic relationships
• Boxing, martial arts, cold plunges, sauna
8. Track Key Biomarkers (at least once/year)
• LDL, HDL, Triglycerides
• HbA1c + fasting insulin
• CRP (inflammation)
• Coronary calcium score (optional)
THE REAL FIX = LIFESTYLE OVERHAUL
No pill can beat:
• Eating like your ancestors
• Moving like a fighter
• Sleeping like a lion
• Cutting the poison (sugar, smoking, processed food)
• Staying connected to a mission, faith, and brotherhood