Heart Health
Track blood pressure, cholesterol, and lifestyle markers with tools that map directly to the 2019 ACC/AHA primary prevention guidelines.
Why heart health is more preventable than most people think
Cardiovascular disease remains the leading cause of death worldwide, but the picture is far less fatalistic than the headline suggests. The INTERHEART study, a case-control study of 24,767 heart attacks across 52 countries, identified nine modifiable risk factors that account for roughly 90% of population-attributable heart attack risk: abnormal lipids, smoking, hypertension, diabetes, abdominal obesity, psychosocial stress, low fruit and vegetable intake, alcohol, and physical inactivity. Most of these are responsive to lifestyle changes within months, not decades. Our Heart Health goal page gathers the calculators that map to each of these factors, with concise guidance on what to prioritize first.
The four numbers that move the needle most
If you fix only four things, you cut most of your modifiable cardiovascular risk: blood pressure under 130/80, LDL under 100 mg/dL (or under 70 for higher-risk individuals), A1C under 5.7%, and a smoking status of "never" or "former." Those four metrics together drive the majority of the Pooled Cohort Equation output, and all four respond meaningfully to lifestyle change within 8-12 weeks. Beyond these, the biggest secondary levers are 150 minutes of weekly aerobic exercise, a Mediterranean-style eating pattern, and 7-9 hours of sleep per night.
What this page is, and is not
This page is a curated entry point to the calculators, articles, and lifestyle guidance relevant to cardiovascular prevention. It is not a substitute for clinical care. If you have existing cardiovascular disease, a strong family history, multiple risk factors, or any concerning symptoms (chest pain, exertional shortness of breath, palpitations, syncope), please work directly with your physician. The tools here are designed to inform shared decision-making, not replace it.
Recommended tools for heart health
A curated selection of calculators for this goal.
Blood Pressure Calculator
Classify your BP per 2017 ACC/AHA guidelines and compute pulse pressure + MAP.
OpenCholesterol Ratio Calculator
Total/HDL, LDL/HDL, TG/HDL ratios and non-HDL cholesterol.
OpenCardiovascular Risk
10-year ASCVD risk estimate with statin guidance and heart age.
OpenCaffeine Intake
Daily caffeine vs the FDA 400 mg limit and pregnancy guidelines.
OpeneGFR (Kidney Function)
2021 CKD-EPI eGFR estimate; protect kidneys to protect the heart.
OpenOmega-3 Calculator
EPA + DHA target for triglyceride lowering and arrhythmia prevention.
OpenSodium Calculator
Daily sodium target under 1,500-2,300 mg for BP control.
OpenFiber Calculator
Soluble fiber lowers LDL; aim 25-35 g/day total.
OpenFat Calculator
Replace saturated with mono/poly-unsaturated fat.
OpenMediterranean Diet Score
PREDIMED 14-item score, ~30% CV risk reduction at 10+.
OpenHeart Rate Calculator
Training zones for safe cardiovascular exercise.
OpenDiabetes Risk (FINDRISC)
Type 2 diabetes is the biggest CV risk multiplier, screen early.
OpenA simple weekly heart-health checklist
- Move daily. 30 minutes of moderate aerobic activity (brisk walk, cycling, swimming) most days, plus 2 strength sessions per week.
- Eat Mediterranean. Olive oil, fish twice a week, 5+ servings of vegetables and fruit, legumes 3+ times, nuts daily, minimal ultra-processed food.
- Sleep 7-9 hours. Poor sleep raises BP, insulin resistance, and inflammation, independent of other risk factors.
- Don't smoke. Smoking cessation drops cardiovascular risk within months; risk approaches that of a never-smoker after 10-15 years.
- Limit alcohol. If you drink, stay under 2 drinks/day for men, 1 for women. Lower is better; none is fine.
- Track BP at home. Morning and evening, validated upper-arm cuff. Bring 1-2 weeks of readings to your appointment.
- Know your numbers. Lipid panel, A1C, and (if appropriate) eGFR annually, more often if any are abnormal.