If You Wanted Heart Disease, Here’s How to Get It | Dr. Jeremy London

Moreover, Dr. London points out that alcohol-based mouthwashes, commonly used for fresh breath, can be detrimental to cardiovascular health. These mouthwashes destroy beneficial oral bacteria responsible for producing nitric oxide, a molecule that helps relax blood vessels and regulate blood pressure. By killing these bacteria, alcohol-based mouthwashes reduce nitric oxide levels, potentially increasing blood pressure and contributing to vascular damage.

Diet, Sedentary Lifestyle, and Blood Sugar Control

The discussion then moves to dietary habits and physical activity, where Dr. London paints a clear picture of how to fast-track heart disease through poor lifestyle choices. Consuming ultra-processed, high-fat, and high-sugar meals, especially without subsequent physical activity, leads to chronic inflammation and sustained high blood sugar levels. He explains that while blood sugar naturally spikes after eating, it should not remain elevated for extended periods. Movement is essential because it helps burn glucose, preventing prolonged hyperglycemia.

A sedentary lifestyle exacerbates this problem by allowing blood sugar to stay elevated, which damages the endothelial lining of blood vessels. This damage initiates a repair process that often results in cholesterol and inflammatory cell buildup, forming plaques that narrow arteries. Additionally, excess glucose is stored as visceral fat, which acts as an inflammatory engine, further increasing cardiovascular risk. Dr. London stresses that these metabolic disturbances are not isolated to the heart but affect the entire vascular system, including the brain and kidneys.

Stress, Mental Health, and Cardiovascular Risk

Stress management emerges as a pivotal factor in cardiovascular health. Dr. London explains that chronic stress activates the autonomic nervous system’s fight-or-flight response, leading to increased blood pressure and systemic inflammation. Poor coping mechanisms, such as stress eating, alcohol use, or tobacco consumption, compound this risk. He highlights that it is not just the presence of stress but the lack of effective recovery and mental health support that accelerates heart disease.

Community and social connections play a vital role in stress recovery. Isolation and poor relationships deprive individuals of emotional outlets and support systems, which are essential for mental and cardiovascular health. Dr. London notes that recovery periods—whether through social interaction, mindfulness, or physical rest—are when true healing and growth occur. Without these, the body remains in a heightened state of stress, perpetuating vascular damage and increasing heart disease risk.

Sleep Hygiene and Cardiovascular Repair

Sleep is described as the cornerstone of cardiovascular repair and overall health. Dr. London candidly shares his personal struggle with sleep, acknowledging that despite his medical knowledge, he neglected this vital aspect of health for years. He explains that sleep is when the body repairs endothelial damage, detoxifies the brain, and consolidates memory. Poor sleep quality or insufficient sleep disrupts these processes, leading to increased risk of heart disease, hypertension, and neurodegenerative conditions like Alzheimer’s disease.

He advocates for consistent sleep hygiene practices, including going to bed and waking up at the same time daily and creating an environment conducive to deep sleep. Dr. London also discusses the use of technology, such as the Eight Sleep mattress, which regulates temperature to improve sleep quality. He emphasizes that while sleep may seem less glamorous than exercise or diet, it is equally critical and often the missing piece in cardiovascular health management.

Blood Pressure: The Silent Killer

Blood pressure is dissected in detail, with Dr. London explaining its fundamental role in cardiovascular function. He describes the heart and blood vessels as a closed-loop pump system where blood pressure reflects the force exerted by the heart to circulate blood. Normal blood pressure is less than 120/80 millimeters of mercury, and even slight elevations above this range can cause damage to the blood vessel lining, leading to atherosclerosis.

High blood pressure forces the heart muscle to work harder, causing it to thicken and eventually weaken, which can lead to heart failure. Dr. London stresses that hypertension is often asymptomatic, making regular monitoring essential. He also discusses the debate around optimal blood pressure targets, advocating for caution and individualized care. Blood pressure is a critical early indicator of cardiovascular risk, and managing it effectively can prevent the cascade of vascular injury and heart disease.

Advanced Blood Work and Metabolic Markers

Dr. London delves into the importance of comprehensive blood testing beyond standard panels to assess cardiovascular risk accurately. He underscores the significance of LDL cholesterol and its subtypes, particularly apolipoprotein B (apoB), as direct contributors to atherosclerosis. Elevated triglycerides and poor glucose control, reflected in hemoglobin A1C levels, are also highlighted as interconnected markers that increase cardiovascular risk.

He introduces lipoprotein (a) as a genetically determined risk factor that cannot currently be modified but is crucial to identify. Dr. London advocates for regular monitoring of these markers to guide personalized interventions. He stresses that while genetics play a role, lifestyle factors can significantly influence these numbers, and proactive management can mitigate risk even in genetically predisposed individuals.

Personal Story: A Heart Surgeon’s Wake-Up Call

Dr. London shares his deeply personal experience of nearly suffering a heart attack despite being a fit, knowledgeable cardiac surgeon. He recounts the initial subtle symptoms of fatigue and reflux-like discomfort that he initially dismissed. The turning point came during a hunting trip when he experienced crushing chest pain, which he recognized as angina but hesitated to act upon due to disbelief and professional pride.

His story highlights the human tendency to ignore warning signs, even among experts. After undergoing cardiac catheterization, he discovered a 99% blockage in a coronary artery, necessitating urgent stenting. This life-altering event reshaped his perspective on health, emphasizing the importance of humility, vigilance, and proactive care. Dr. London’s transparency offers a powerful lesson that knowledge alone is insufficient without action.

Sleep and Recovery: The Foundation of Healing

Building on his personal narrative, Dr. London reflects on the role of sleep and recovery in his own health journey. He acknowledges that chronic sleep deprivation, common in high-stress professions like surgery, contributed to his cardiovascular risk. He discusses how sleep facilitates cellular repair and detoxification, particularly in the brain, and how disturbances like sleep apnea increase the risk of heart disease and cognitive decline.

He shares practical strategies he employs to improve sleep, including temperature regulation through specialized mattresses and mindfulness practices. Dr. London emphasizes that recovery is not a luxury but a necessity for maintaining cardiovascular and overall health. His experience underscores the need to prioritize sleep as a non-negotiable pillar of disease prevention.

Dietary Insights and Continuous Glucose Monitoring

Diet is approached with nuance, recognizing its emotional and cultural complexity. Dr. London advocates for a personalized approach, emphasizing whole foods and moderation rather than rigid dietary dogma. He shares how continuous glucose monitoring (CGM) transformed his understanding of his metabolic health, revealing unexpected blood sugar elevations despite a seemingly healthy lifestyle.

This real-time data allowed him to identify and eliminate foods that caused glucose spikes, such as certain meal replacement bars and rice, leading to improved glycemic control and a reduction in his A1C from prediabetic levels. Dr. London’s experience illustrates the power of personalized nutrition guided by objective data, highlighting that even health-conscious individuals can have hidden metabolic dysfunction.

Genetics, Lipids, and Personalized Medicine

The conversation turns to the interplay of genetics and lifestyle in cardiovascular risk. Dr. London discusses how certain populations, such as South Asians, have a higher predisposition to heart disease due to genetic factors like familial hypercholesterolemia and hyperabsorption of cholesterol. He shares his own experience with elevated apoB levels and the use of medications like ezetimibe to manage cholesterol absorption.

He stresses that while genetics load the gun, lifestyle pulls the trigger, and that personalized medicine—tailoring interventions based on genetic and metabolic profiles—is the future of cardiovascular care. Dr. London encourages patients to engage actively with their health data and work collaboratively with clinicians to optimize outcomes.

Practical Hacks: Mouthwash, Coffee, and Alcohol

Dr. London offers practical lifestyle hacks that can influence cardiovascular health. He reiterates the dangers of alcohol-based mouthwash in disrupting beneficial oral bacteria and suggests alternatives like tongue scraping and water flossing. On the topic of coffee, he introduces an intriguing experiment involving the use of paper filters to reduce diterpenes—compounds in coffee that can raise LDL cholesterol by about 22%. This simple change may help lower cholesterol without sacrificing coffee enjoyment.

Regarding alcohol, Dr. London shares his personal decision to abstain, citing the toxic effects of acetaldehyde on cells and the inflammatory consequences of acetate storage as visceral fat. He challenges the notion of alcohol’s health benefits, particularly red wine, emphasizing that any potential antioxidant effects are outweighed by alcohol’s toxicity. 

Emergency Response to Heart Attacks

In a critical public health message, Dr. London outlines immediate steps to take if experiencing a heart attack at home. He stresses the importance of calling 911 promptly and making the home accessible by turning on lights and unlocking doors to facilitate emergency response. Sitting or lying down to avoid falls and injuries is crucial, as is informing a loved one to provide support.

He advises chewing a 325 mg aspirin if not contraindicated, as this accelerates absorption and can help reduce clot formation. These practical, life-saving measures can significantly improve outcomes during acute cardiac events. Dr. London’s guidance empowers listeners to act decisively in emergencies, potentially saving lives.

Life Lessons and Priorities

As the conversation concludes, Dr. London reflects on the broader lessons learned from his career and personal health journey. He emphasizes that time is our most precious resource and that relationships with family and friends ultimately define a meaningful life. His near-death experience reshaped his priorities, focusing on love, connection, and presence rather than professional achievements.

He encourages listeners to use their imagination to envision the consequences of neglecting health and relationships, urging proactive repair and forgiveness.