The deadliest killer isn't cancer.
Or terrorism. Or drugs.
It's something a lot more common – and often ignored.
Here's what kills an American every 36 seconds (and how to protect yourself & your family):
Or terrorism. Or drugs.
It's something a lot more common – and often ignored.
Here's what kills an American every 36 seconds (and how to protect yourself & your family):
1 person lost every 36 seconds = 2,380 people every day.
868,000 lives annually.
It kills more than the next 3 leading causes of death combined.
But 80% of these deaths are preventable.
Let's find out what it is & if you're at risk:
868,000 lives annually.
It kills more than the next 3 leading causes of death combined.
But 80% of these deaths are preventable.
Let's find out what it is & if you're at risk:
Heart Disease
You should be more worried about this disease than any other.
ESPECIALLY because it's largely preventable.
And reversible...
Let's dive into what you need to know to keep your ticker ticking:
You should be more worried about this disease than any other.
ESPECIALLY because it's largely preventable.
And reversible...
Let's dive into what you need to know to keep your ticker ticking:
First off, let's bust a myth:
Heart disease isn't just for old folks.
It's sneaking up on 20 and 30-somethings too.
Silent symptoms to watch for:
• Unexplained fatigue
• Irregular heartbeat
• Swollen feet
Don't ignore these.
Here's a wild fact:
Heart disease isn't just for old folks.
It's sneaking up on 20 and 30-somethings too.
Silent symptoms to watch for:
• Unexplained fatigue
• Irregular heartbeat
• Swollen feet
Don't ignore these.
Here's a wild fact:
Your Gut Health is Linked to Your Heart Health
Your gut influences inflammation, a key factor in heart disease.
Probiotics produce compounds that lower cholesterol and blood pressure. They also help regulate blood sugar and reduce the risk of obesity.
Examples of probiotics?
Your gut influences inflammation, a key factor in heart disease.
Probiotics produce compounds that lower cholesterol and blood pressure. They also help regulate blood sugar and reduce the risk of obesity.
Examples of probiotics?
Boost your gut & your heart with these:
• Kefir: Tangy, drinkable yogurt
• Kombucha: Fizzy, fermented tea
• Sauerkraut: Tangy fermented cabbage
• Kimchi: Spicy Korean fermented veggies
Aim for 1 serving daily.
Now, let's talk inflammation:
• Kefir: Tangy, drinkable yogurt
• Kombucha: Fizzy, fermented tea
• Sauerkraut: Tangy fermented cabbage
• Kimchi: Spicy Korean fermented veggies
Aim for 1 serving daily.
Now, let's talk inflammation:
Inflammation is triggered by:
• Trans fats & refined carbs spiking blood sugar
• Sleep deprivation disrupting immune function
• Stress hormones (e.g., cortisol) damaging blood vessels
Chronic inflammation torches your heart health.
Prevention? ⬇️
• Trans fats & refined carbs spiking blood sugar
• Sleep deprivation disrupting immune function
• Stress hormones (e.g., cortisol) damaging blood vessels
Chronic inflammation torches your heart health.
Prevention? ⬇️
Douse that fire with these anti-inflammatory foods:
• Berries (1 cup daily)
• Increase fiber (30g daily)
• Green tea (2-3 cups daily)
• Turmeric (1 tsp daily): – Contains curcumin, a powerful anti-inflammatory compound
What else can you do?
• Berries (1 cup daily)
• Increase fiber (30g daily)
• Green tea (2-3 cups daily)
• Turmeric (1 tsp daily): – Contains curcumin, a powerful anti-inflammatory compound
What else can you do?
Ditch the Processed Junk
Your heart HATES that stuff.
Swap these out ASAP:
• Soda → Sparkling water with lemon
• Chips → Air-popped popcorn
• Candy → Dark chocolate (70%+ cocoa)
• Frozen dinners → Meal prep on Sundays
Occasionally is fine. But make these a habit ⬆️
Your heart HATES that stuff.
Swap these out ASAP:
• Soda → Sparkling water with lemon
• Chips → Air-popped popcorn
• Candy → Dark chocolate (70%+ cocoa)
• Frozen dinners → Meal prep on Sundays
Occasionally is fine. But make these a habit ⬆️
Exercise for heart health doesn't have to be a gym grind.
Try these:
• 10-min jump rope sessions (3x day)
• 30-min brisk walk after dinner
• Yoga (start with 15-min daily)
Aim for 150 minutes of moderate activity per week.
It's the best cure, especially when combined with:
Try these:
• 10-min jump rope sessions (3x day)
• 30-min brisk walk after dinner
• Yoga (start with 15-min daily)
Aim for 150 minutes of moderate activity per week.
It's the best cure, especially when combined with:
Stress Less
Easier said than done, right?
Try these quick stress-busters:
• 4-7-8 breathing (4s inhale, 7s hold, 8s exhale)
• 5-min meditation using Headspace app
• 2-min cold shower in the morning
Aim for at lest one of these daily.
And DEFINITELY do this every day:
Easier said than done, right?
Try these quick stress-busters:
• 4-7-8 breathing (4s inhale, 7s hold, 8s exhale)
• 5-min meditation using Headspace app
• 2-min cold shower in the morning
Aim for at lest one of these daily.
And DEFINITELY do this every day:
Sleep Like You Mean It
Your heart repairs itself while you snooze.
Optimize your sleep with:
• Blackout curtains
• Cool room temp (65-68°F)
• No screens 1 hour before bed
• Consistent sleep/wake times (even on weekends)
Aim for 7-9 hours.
And when you wake up:
Your heart repairs itself while you snooze.
Optimize your sleep with:
• Blackout curtains
• Cool room temp (65-68°F)
• No screens 1 hour before bed
• Consistent sleep/wake times (even on weekends)
Aim for 7-9 hours.
And when you wake up:
Laugh more
No, really. Laughter is legit medicine for your heart.
Research shows:
• Regular laughter could improve blood flow and reduce stress hormones
• Watching comedy or sharing jokes may boost mood
Try these laugh-boosters:
No, really. Laughter is legit medicine for your heart.
Research shows:
• Regular laughter could improve blood flow and reduce stress hormones
• Watching comedy or sharing jokes may boost mood
Try these laugh-boosters:
• Watch 15 mins of stand-up daily
• Follow funny accounts on social media
• Share a joke with a coworker each morning
Your heart loves every chuckle:
Laughter can increase blood flow by up to 22%, similar to light exercise.
And while you're laughing...
• Follow funny accounts on social media
• Share a joke with a coworker each morning
Your heart loves every chuckle:
Laughter can increase blood flow by up to 22%, similar to light exercise.
And while you're laughing...
Connect
Loneliness is as bad for your heart as smoking.
Build connections with:
• Weekly phone call to a loved one
• Start a dinner club with neighbors
• Join a local sports league or book club
Connection isn't just good for the soul.
It's crucial for your heart.
Loneliness is as bad for your heart as smoking.
Build connections with:
• Weekly phone call to a loved one
• Start a dinner club with neighbors
• Join a local sports league or book club
Connection isn't just good for the soul.
It's crucial for your heart.
Know Your Numbers
I use WHOOP to:
• Track sleep quality
• Monitor daily strain
• Watch recovery scores
WHOOP helps me spot trends affecting my heart.
I pair this data with regular BP checks and yearly blood tests.
Knowledge is cardiac power...
I use WHOOP to:
• Track sleep quality
• Monitor daily strain
• Watch recovery scores
WHOOP helps me spot trends affecting my heart.
I pair this data with regular BP checks and yearly blood tests.
Knowledge is cardiac power...
Your heart's been pumping since before you took your first breath.
It'll be there for your last.
In between? That's up to you.
It'll be there for your last.
In between? That's up to you.
Thanks for reading. If you enjoyed this:
1. Follow me @eyezenhour for more content on optimizing your health, business, and performance
2. Repost this thread if you found it helpful
1. Follow me @eyezenhour for more content on optimizing your health, business, and performance
2. Repost this thread if you found it helpful
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