As a physician, I spend a lot of time helping patients reduce their risk of heart disease. But several years ago, I realized I needed to take a closer look at my own risk as well.
I am a physician of South Asian descent with a family history that is difficult to ignore.
My father has type II diabetes, has undergone multiple coronary stent procedures, and lives with a single kidney. His brother, my uncle, passed away from a heart attack at the age of forty five. Growing up, cardiovascular disease was never an abstract concept discussed in a textbook. It was something I witnessed firsthand within my own family.
Despite that history, I considered myself relatively healthy. I exercised regularly, lifted weights four to five times per week, and maintained an active lifestyle.
Then my lab results gave me pause.
In September 2024, my cholesterol profile showed:
Total Cholesterol: 209 mg/dL (desirable: less than 200 mg/dL)
LDL Cholesterol: 134 mg/dL (optimal: less than 100 mg/dL)
HDL Cholesterol: 62 mg/dL (ideal: greater than 40 mg/dL for men)
My HDL was excellent, likely reflecting years of consistent resistance training. However, my LDL remained elevated, particularly given my family history of premature cardiovascular disease. My target LDL should be less than 70 mg/dL!
I spoke with several cardiologists. Their recommendation was straightforward: start a statin.
While I understood the rationale, I wanted to see what I could accomplish through lifestyle changes first.
At the time, I believed I was already eating relatively well. I reduced carbohydrates and tried to make healthier food choices when possible. However, as a traveling physician working in rural communities, healthy options were often limited. Long shifts, hotel stays, and fast-food restaurants made consistency difficult.
Ten months later, I repeated my blood work.
My results from July 2025 were:
Total Cholesterol: 192 mg/dL
LDL Cholesterol: 134 mg/dL
HDL Cholesterol: 40 mg/dL
My total cholesterol had improved slightly, but my LDL had not changed. Even more concerning, my HDL had fallen significantly.
Again, the recommendation was a statin.
This time, I took a closer look at what I was actually doing rather than what I thought I was doing.
Instead of focusing primarily on reducing carbohydrates, I shifted my attention toward proven cardiovascular habits:
Increasing daily fiber intake
Cooking more frequently with olive oil
Using an air fryer instead of traditional frying methods
Incorporating regular running alongside resistance training
Being more intentional about food choices while traveling
The goal was not perfection. The goal was consistency.
Three or four months later, my cholesterol profile looked very different:
Total Cholesterol: 191 mg/dL
LDL Cholesterol: 108 mg/dL
HDL Cholesterol: 58 mg/dL
My LDL decreased by 26 points.
My HDL improved by 18 points.
To better understand my cardiovascular risk, I also underwent additional testing. My Apolipoprotein B (ApoB), Lipoprotein(a) [Lp(a)], and high-sensitivity C-reactive protein (hs-CRP) all returned within normal ranges.
While these results were reassuring, they did not change the importance of maintaining healthy habits.
The Lesson
This story is not meant to suggest that everyone can avoid medication.
Many people benefit tremendously from statins, and for some patients they are absolutely the right choice. In fact, I may still require medication in the future depending on how my risk profile evolves over time.
The lesson is something different.
Lifestyle changes work best when they are specific, measurable, and sustainable.
For me, the answer was not a dramatic diet overhaul. It was increasing fiber, choosing healthier fats, improving consistency, and adding cardiovascular exercise to an already active lifestyle.
As physicians, we often tell patients that prevention matters.
As patients, we sometimes forget how difficult prevention can be in the real world.
My journey reminded me that meaningful change does not happen overnight. It happens through small decisions repeated day after day.
That perspective continues to shape how I care for my patients at Saker Medical.
Because prevention is not about achieving perfection.
It is about making progress.