Dr. Peter Attia’s 10 Rules to Bulletproof Your Heart

When it comes to preventing heart disease, Dr. Peter Attia is one of the leading voices in the field. As a physician focused on longevity, he’s shared science-backed advice on how to protect your heart and extend your lifespan. This is your ultimate guide to actionable steps that could save your life—all backed by the man himself.

1. Track and Optimize ApoB Levels

   • Get your ApoB levels tested at least once a year. This is the most accurate measure of cardiovascular risk.

   • Ideal range: Keep ApoB below 80 mg/dL for low risk.

   • Work with your doctor to lower ApoB through lifestyle changes or medication if necessary.

     
     

2. Adopt a Zone 2 Training Routine

   • Perform 3-5 sessions per week of Zone 2 cardio (exercise at 60-70% of your max heart rate).

   • Example activities: brisk walking, cycling, or jogging where you can talk but feel slightly out of breath.

   • Aim for 150-180 minutes weekly to improve mitochondrial function and heart efficiency.

     
     

3. Strength Train for Longevity

   • Include 2-3 strength training sessions per week.

   • Focus on compound movements like squats, deadlifts, and pull-ups to build muscle mass and improve metabolic health.

   • Bonus: Muscle is one of the best predictors of long-term health.

     
     

4. Lower Insulin Resistance

   • Get an HbA1c test to check your average blood sugar levels. Aim for <5.2%.

   • Prioritize low-glycemic, nutrient-dense foods like leafy greens, healthy fats, and lean proteins.

   • Consider time-restricted eating: limit your eating window to 8-10 hours per day to stabilize blood sugar.

     
     

5. Optimize Sleep Quality

   • Sleep 7-9 hours nightly to reduce cardiovascular risk.

   • Keep your bedroom cool (65-68°F) and dark, and avoid screens for 1-2 hours before bed.

   • Consider wearing an Oura Ring or Whoop to track your sleep metrics.

     
     

6. Incorporate Omega-3s

   • Consume 1-2 grams of EPA+DHA daily through food or supplements.

   • Best sources: wild-caught salmon, mackerel, sardines, or high-quality fish oil.

   • Omega-3s reduce inflammation and improve lipid profiles.

     
     

7. Don’t Ignore Blood Pressure

   • Measure your blood pressure regularly. Ideal range: <120/80 mmHg.

   • Strategies to lower it: increase potassium (bananas, avocados) and reduce sodium to <2,300 mg/day.

   • Supplement with magnesium (200-400 mg/day) if needed.

     
     

8. Stop Smoking (and Minimize Secondhand Smoke)

   • Smoking is the single most preventable cause of heart attacks.

   • If you smoke, quit immediately. If you’re exposed to secondhand smoke, minimize your exposure as much as possible.

     
     

9. Monitor Inflammation Markers

   • Test your high-sensitivity C-reactive protein (hs-CRP) levels. Ideal range: <1 mg/L.

   • Anti-inflammatory tips: prioritize omega-3s, reduce processed foods, and consider intermittent fasting.

     
     

10. Know Your Calcium Score

    • If you’re over 40 or have risk factors, get a coronary artery calcium (CAC) scan to measure plaque buildup.

    • A score of 0 is optimal; if elevated, work with your doctor on a personalized prevention plan.

      
      

Your Heart Deserves the Best

Heart attacks don’t happen overnight—they’re the result of years of neglect or missed warning signs. But the good news? You have the power to prevent them. By following Dr. Peter Attia’s evidence-based advice, you can take control of your heart health starting today. Pick a couple of these steps to implement now and keep building from there. Your future self will thank you.

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.