Outrunning Heart Disease

Why Heart Disease Happens — And Why It’s Still Winning

Heart disease doesn’t usually come out of nowhere. You don’t just wake up one day with a blocked artery. It builds over decades. Bad diet, stress, inactivity, lousy sleep, inflammation — all of it adds up.

Dr. Peter Attia’s approach is about primordial prevention. In plain English: stop the risk factors before they start. His model isn’t to wait until your arteries are clogged and then throw drugs at it. It’s to start shifting habits now. sensible-med.com

1. Lifestyle Matters — Big Time
Studies show that if you just pick up a handful of good habits (don’t smoke, eat better, move more, maintain healthy weight), you can cut your risk of heart disease by two-thirds. That’s real impact. PubMed

Combine multiple healthy habits? Risk drops even further. One meta‑analysis showed that stacking behaviors — like diet, exercise, avoiding smoking, moderate alcohol, and a healthy weight — gave the biggest reductions in heart disease risk. EatingWell+15Nature+15PubMed+15

2. Food Choices Deliver Results

• The DASH diet (full of fruits, veg, whole grains, lean protein; low in red meat, sugar, salt) lowers blood pressure by up to 11/6 mm Hg. That drops your 10‑year cardiovascular risk in a meaningful way. Wikipedia

• The Mediterranean diet — olive oil, plants, lean fish, limited red meat — is linked to lower heart-disease risk and longer survival. Wikipedia

• Swap saturated fat for unsaturated fat (think olive oil, avocados) and your risk goes down. Wikipedia

3. Movement Matters — Even If It’s Tiny

• A meta‑analysis involving more than 30 million people found that just 11 minutes of moderate activity each day (think brisk walk) cuts cardiovascular disease risk by 17%. cam.ac.uk, time.com

• Adding stair‑climbing to your day lowers heart‑disease death risk by up to 39%. It’s that simple. The Sun

• Even 4,000 steps a day reduce the risk of early death. No need to aim for 10,000 right away. Health

4. Public Health Wins in Finland
Finland’s North Karelia Project is a real‑world proof‑of‑concept. Over 40 years, they reduced population cholesterol, smoking, and blood pressure through community diet and lifestyle shifts. Result: heart disease deaths fell by 82% among working‑age men, 84% for women. Life expectancy rose seven years.

The Problem with Jumping Straight to Meds

For many people, the first sign of heart disease isn’t chest pain. It’s a prescription.
Slightly raised cholesterol? Statin. Mild hypertension? Here’s a pill. Family history? Better start early.

And while these medications can reduce risk — especially in high-risk cases — they often become permanent fixtures in someone’s life. That’s where the problem lies.

Common Heart Medications and Their Side Effects

Statins

• Used to lower LDL cholesterol
• Side effects: muscle pain, fatigue, liver issues, occasional memory complaints
• Often used preventatively, even when lifestyle changes might do the job better

Beta Blockers

• Lower heart rate and blood pressure
• Side effects: low energy, cold hands/feet, sexual dysfunction, mood changes

ACE Inhibitors

• Reduce blood pressure
• Side effects: persistent dry cough, dizziness, electrolyte imbalances

Antiplatelets (e.g., aspirin)

• Thin the blood to prevent clots
• Side effects: internal bleeding, stomach ulcers, long-term gut issues

In some cases, these are necessary — particularly after a heart attack or in genetically high-risk patients. But for most people? They’re a backup plan. Not a strategy.

Why Lifestyle Works Better

Drugs treat symptoms. Lifestyle fixes causes.

• Exercise improves blood pressure, cholesterol, and mood
• A better diet reduces inflammation and stabilises blood sugar
• Sleep and stress management protect the arteries and the brain
• Losing weight reduces almost every heart disease marker — without a prescription

Lifestyle changes come with side benefits, not side effects. That’s the trade you want to make.

Putting It All Together: How to Outrun Heart Disease

• Start young—or just start.
  It’s easier to prevent risk than mop up damage.

• Pick a heart‑healthy diet.
  Think DASH or Mediterranean. Load up on plants, whole grains, healthy fats. Ditch sugar, ultra‑processed junk, and too much saturated fat.

• Move daily—even briefly.
  Aim for at least 75 minutes of moderate activity each week. Add stairs. Build momentum.

• Stack small habits.
  Not smoking, healthy foods, movement, good sleep—together they deliver powerful risk reduction.

• Get checked.
  Know your blood pressure, cholesterol, blood sugar. Tackle issues early, ideally through lifestyle before meds.

Why This Still Matters

Lifestyle changes offer real protection against heart disease, backed by decades of research and major public‑health successes. And the benefits ripple beyond your heart — better mood, brain health, metabolic control, sleep.

Final Word

You don’t need to become an elite athlete. You just need to stop assuming heart disease is a normal part of ageing. It isn’t.

The earlier you move, eat, sleep, and live like your heart matters, the longer it’s likely to keep showing up for you.

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