When most people think of heart disease, they imagine clogged arteries or sudden heart attacks. But the truth is, cardiovascular disease (CVD) usually begins silently, years before any symptoms appear. And at the centre of it all? Inflammation and insulin resistance.
Inflammation, Plaque and Clots
Your arteries are designed to carry blood smoothly, like a freshly paved road. When inflammation is present, it damages the lining of those blood vessels, making them rough and sticky. Plaque begins to build, blood clots can form, and this is how heart attacks occur.
Inflammation isn’t caused by bad luck. It often comes from lifestyle factors we can control - food choices, poor sleep, stress, and carrying excess visceral fat (the dangerous fat that collects around your organs).
Insulin Resistance - The Hidden Trigger
Insulin is a hormone that acts like a traffic cop, directing glucose (sugar) out of your blood and into your cells to be used for energy. But when we eat too many carbs, and eat too often, insulin is called on constantly. Over time, the body stops responding properly. This is called insulin resistance.
Here’s the catch: your blood glucose might still look “normal” for years, while your insulin is running high in the background. That high insulin is silently damaging blood vessels, encouraging fatty liver, and storing more fat around your organs.
By the time someone is diagnosed with heart disease, insulin resistance has usually been there for a decade or more.
Why Fasting Helps
When you stop eating for a stretch of time, insulin levels naturally fall. In the first 12 hours, your body uses up stored glucose from your liver and muscles. After that, insulin is low enough for your body to switch to burning fat - especially visceral fat.
This isn’t just about weight. Fasting allows your body to clean up damaged cells (a process called autophagy), reduce inflammation, and produce ketones - a cleaner energy source made from fat that boosts mitochondria, immunity, and even growth hormone to help protect muscle.
Lifestyle Matters More Than Medication
We’ve been taught to fear cholesterol, but it’s not about lowering LDL at all costs. The real problem is when LDL particles become small, dense, and oxidised (damaged by sugar, toxins, or poor fats). That’s what drives inflammation and plaque.
Instead of only relying on medication, we can protect our arteries by addressing the root causes:
- Eat real food - quality proteins, good fats, and plenty of colourful plants. Limit processed carbs, vegetable/seed oils, and charred/fried foods.
- Sleep - even one bad night makes you temporarily insulin resistant the following day.
- Train smart - strength training and short bursts of HIIT are better for your metabolism than endless cardio.
- Look after your gut - aim for 30-40 different plant foods each week, plus fermented foods to support your microbiome.
- Manage stress - breathing, recovery, and balance are just as important as exercise.
The Big Picture
Heart disease doesn’t just “happen” overnight. It’s the result of years of silent insulin resistance, inflammation, and lifestyle habits that push our metabolism out of balance.
The good news? By taking steps now - testing your insulin, improving your diet, prioritising sleep, and supporting your gut - you can dramatically reduce your risk.
At AstonRX, we believe prevention is powerful. Your metabolism is at the heart of your health. When you take care of it, your heart - and your future self - will thank you.
