Heart health doesn't wait. Start with Module 1 today.
Chris Beats Heart Disease

For adults living with high LDL, a CAC score that woke them up, or a cardiac event in the last 12 months —

Your cardiologist told you to "eat heart-healthy." This shows you exactly what that means — meal by meal, for 90 days.

Stop guessing whether your dinner is helping or hurting. Walk into your next appointment with a printed page that answers "what did you change?" before your cardiologist even asks. The complete plate-by-plate system Chris (a 65-year-old heart attack survivor) built from peer-reviewed cardiology research — and brought to his own follow-up.

See the 3 options below ↓
  • USDA-verified nutrition
  • Peer-reviewed citations
  • Instant PDF delivery
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The complete Chris Beats Heart Disease system — all 9 PDFs

The follow-up appointment is coming. Most people walk in with nothing to say.

Your cardiologist will ask one question at the follow-up: what did you change?

If you've been waiting for that appointment with a vague answer in mind — eating better, walking more, watching it — you already know how that conversation ends. They write the next prescription. You leave the office no closer to the lab number you actually wanted.

The reason most people stall between the diagnosis and the follow-up isn't motivation. It's that nobody hands them a system. Your cardiologist hands you a pamphlet. The Internet hands you a thousand contradicting videos. The cookbook section at Barnes & Noble hands you eighteen choices that all look the same. None of them tell you what to put on your plate Monday morning, for the next 12 Mondays.

There are exactly four mechanisms in your diet that move the numbers your cardiologist measures — and one of them is still missing from most "heart-healthy" plans on Amazon.

Why I built this.

I'm Chris. Two years ago, at 65, I had a heart attack I didn't see coming. I wasn't living on fast food. My weight was reasonable. I exercised some. I had what I thought was a normal American diet.

The hospital sent me home with a stack of pamphlets, a new prescription, and a follow-up appointment in 90 days. The pamphlets said "eat heart-healthy." They didn't say what that meant.

Over the next three months, I sat across from a cardiologist, a nutritionist, and a dietitian who specialized in cardiac recovery. They named the four mechanisms in food that actually move LDL, HDL, triglycerides, ApoB, and the inflammatory markers under arterial plaque. Then they helped me build a 12-week plate around those four mechanisms.

By Day 90, I walked into my follow-up with a printed page that showed every number from Day 0 against every number from Day 89. My cardiologist looked at it. Then he looked at me. "What did you change?" The page on the table answered for me.

This plan is that 12-week system, rebuilt for someone who didn't get the same three months of one-on-one time I got. Same four mechanisms. Same weekly meal-plan structure. Engineered to be followed by a stranger, by themselves, at home.

The four mechanisms in your diet that actually move the numbers — and the one most plans skip.

Your liver makes about 75 to 80 percent of the cholesterol in your bloodstream. What your liver doesn't make, your diet contributes — but the contribution that matters most isn't the cholesterol on the food label. It's these four mechanisms.

01

Stop accidentally raising your own LDL

Once you know the eight foods quietly pushing you past the AHA's daily saturated-fat ceiling (~11–13g vs the typical American 25–40g), you stop sabotaging the rest of your effort. The signal to your liver to make more LDL gets turned down — at every meal, automatically.

02

Pull cholesterol out instead of just adding less in

Most plans only talk about what to remove. Soluble fiber is the lever that physically removes cholesterol from your body — 5–10g a day reduced LDL by 5–11 mg/dL in the Brown 1999 meta-analysis. You stop playing defense and start playing offense.

03

Move the numbers most cardiologists also watch

LDL isn't the only line on your panel. Triglycerides and HDL respond to a different lever — the refined-carb ratio. Once you flip it, you walk into your follow-up with movement on numbers your doctor was quietly watching but rarely mentions.

04

Address what cholesterol numbers alone can't show most plans skip this

Plaque is an inflammatory process, not just a cholesterol-storage problem. The 5×5×5 produce framework is the floor most "heart-healthy" cookbooks treat as optional — and it's the one most likely to show up in the inflammatory markers under arterial plaque. You stop addressing half the equation.

The pamphlet names mechanism 1. Sometimes mechanism 2. Mechanisms 3 and 4 are usually missing. This system is built around all four.

In 90 days, here's what's different.

Same person. Same kitchen. Same cardiologist. Different relationship to all three.

Today
  • You stand in front of the fridge at 7am wondering what counts as "heart-healthy"
  • You read the front of the package and hope it means what it says
  • You watch another YouTube video about cholesterol and feel more confused, not less
  • You think about the follow-up appointment and tense up
  • You rehearse what you'll say if your doctor asks "what did you change?"
  • You don't know which of your numbers actually moved — or whether anything you did made a difference
  • You feel like the only honest answer to a statin conversation is "okay, fine"
Day 90
  • Breakfast is decided. So is lunch. So is dinner. You spend zero mental energy on it
  • You read the saturated-fat line on the back, not the front. You know your daily ceiling by heart
  • You stop watching cholesterol videos. You're running a system, not gathering more facts
  • You look forward to the follow-up because you have something to show
  • You walk in with a printed page. Day 0 on the left. Day 89 on the right. You hand it across the desk
  • You know every number on your panel and what each one responds to
  • You're a participant in the medication conversation, not a passenger

This is the version of you the 90-Day Plan is built to produce. Not because Chris is a doctor — he isn't — but because the four mechanisms are the things your diet actually moves, and a system beats a pamphlet every time.

Pick the option that matches where you are.

Three tiers. Same four mechanisms. All instant PDF delivery. No subscription. One-time payment, lifetime access.

Tier 1 · Starter

7-Day Heart-Healthy Plate Starter Kit

7-Day Starter Kit — Chris with the weekly meal plan

For the week you stop wondering and start eating. One full week where every meal is already decided, scored against the two food levers most tied to lower LDL — so you can prove to yourself you can do this before you commit to anything bigger.

  • Stop staring at the fridge at 7am. Breakfast, lunch, dinner, and a snack are decided for all 7 days (21 meals + 7 snacks)
  • Stop second-guessing whether a meal "counts" as heart-healthy. Every meal pre-scored under the AHA's saturated-fat ceiling and at the 5–10g soluble-fiber floor
  • Stop wandering the grocery store. One printable shopping list, sorted by aisle — one 25-minute trip and you're done for the week
  • Stop trusting the front of the package. USDA FoodData Central-verified counts on every line — no marketing math
$27 $17
Get the Starter Kit — $17 →

Instant PDF download. One-time payment. No subscription.

Tier 2 · Core

The Full 90-Day CAD Reset Plan

The Full 90-Day CAD Reset Plan — Chris with the 4-module roadmap

For the 90 days you stop "trying to eat better" and start running a system. One mechanism installed per module, in the order the research says actually works — so by Day 90 the heart-healthy plate isn't something you remember to do, it's just how you eat.

  • Stop quitting in Week 3. Mechanisms install one at a time (Weeks 1–3, 4–6, 7–9, 10–12) instead of all at once — the actual reason most "eat heart-healthy" attempts collapse
  • Stop cooking from a different cookbook every Sunday. A 12-week recipe pack with full meal plans + aisle-sorted shopping list for each week
  • Stop wondering if anything is changing. Heart Numbers Tracker logs LDL, HDL, triglycerides, ApoB, BP, and weight — auto-charts movement so you can see it
  • Stop bailing on the plan at every restaurant, flight, and holiday. Bonuses 1, 2, and 3 (Restaurant Survival, Travel Day Plate Cards, Holiday Playbook) land on Days 14, 35, and 70 — built for the moments that usually end the streak
  • Stop walking into the follow-up with nothing in your hand. A printable before-and-after page with Day 0 on the left, Day 89 on the right
$321 $57
Get the 90-Day Plan — $57 →

Instant PDF download. Lifetime access. Phone-readable.

★ Best Value & Most Recommended
Tier 3 · Complete System

The Cardiologist-Ready System

The Cardiologist-Ready System — complete bundle of all 9 PDFs

For the version of you that walks into the cardiologist's office prepared instead of anxious. Everything in Tier 2, plus the toolkit built for the appointment the whole 90 days has been pointed at — so you stop nodding through a conversation you don't fully understand and start running it.

  • Everything in Tier 2 — the full 90-day system + 3 bonuses
  • Stop feeling lost when you see your lab results. A lab decoder that explains what every number on your panel actually means in plain English
  • Stop forgetting the question you wanted to ask. Question scripts you bring on paper — exact wording for the conversation you've been rehearsing in the car
  • Stop feeling cornered by the statin conversation. A framework for discussing medication changes with your doctor that doesn't shut down the dialogue
  • Stop walking in alone. An advocate template so a spouse, adult child, or friend shows up prepared to take notes and ask the questions you forget
  • Stop relying on memory. A before-and-after sheet that puts Day 0 next to Day 89 on a single printable page — the answer to "what did you change?" on the table before they ask
$388 $97
Get the Complete System — $97 →

9 PDFs. 230+ pages. Instant delivery. Lifetime access.

Everything inside the Complete System.

Nine products. 230+ pages. Each built around the four mechanisms — each verified against USDA FoodData Central and AHA, Cochrane, and JAMA citations.

7-Day Starter Kit

7-Day Heart-Healthy Plate Starter Kit

23 pages · PDF

One full week of meals built under the AHA's saturated-fat ceiling and at the soluble-fiber floor. 21 meals, 7 snacks, one shopping list.

Heart Numbers Tracker

Heart Numbers Tracker

12 pages · PDF + Google Sheet

Log LDL, HDL, triglycerides, ApoB, blood pressure, and weight. Auto-rendering charts. The page you bring to the cardiologist.

90-Day CAD Reset Plan

The 90-Day CAD Reset Plan

60 pages · PDF

The flagship. Four modules across 12 weeks — one mechanism installed per module. Written to be read at a kitchen table with a pen.

12-Week Recipe Pack

The 12-Week Recipe Pack

90 pages · PDF

Full recipes for every meal in the 90-day plan. USDA ingredient matrix included. Print-friendly, phone-readable.

Restaurant Survival Guide

Bonus 1 · Restaurant Survival Guide

5 pages · PDF

Four rules for ordering at any restaurant in America without breaking the day's count. Decoders for Italian, American, Mexican, Asian, and steakhouse.

Travel Day Plate Cards

Bonus 2 · Travel Day Plate Cards

5 pages · PDF

What to eat on a flight day, in a hotel, and at a conference without bailing on the four mechanisms. The 8 airport foods that score best.

Holiday Eating Playbook

Bonus 3 · Holiday Eating Playbook

6 pages · PDF

Thanksgiving, Christmas, July 4, Easter, and birthdays. The trade-off framework — participate without the predictable Monday crash.

Doctor Visit Toolkit

Doctor Visit Toolkit

24 pages · PDF

Question scripts. Lab decoder. Statin conversation framework. Advocate template. Before-and-after sheet. Walk into your next appointment prepared.

What people in this position have said worked.

"Cutting saturated fat to under 12g a day was it. Not the supplements. Not the running. The food."

— r/Cholesterol, paraphrased from a public thread

"My husband had a stent for a 99% blockage. The hardest part wasn't the surgery. It was figuring out the meal plan for week one and then week two and then week three."

— r/AskDocs, paraphrased

"236 comments on a single thread debating statins. People are not short on opinions. They're short on a system."

What you can count on.

⚡

Instant access

The moment payment clears, every PDF is ready in your Payhip dashboard. No waiting for files to be unlocked, no shipping, no drip-delivery.

∞

Lifetime access

Once you buy, the files are yours. The PDFs don't expire. The Google Sheet doesn't get paywalled. Future updates ship free.

📄

Print-friendly. Yours to keep.

Every page prints clean on letter-size paper. Once you've downloaded the PDFs, save them anywhere — the whole plan can be followed entirely on paper if you want.

📱

Phone-readable on the go

Every meal-plan card is laid out at 12pt+ type so you can read it at the grocery store on a phone screen.

📚

Built on peer-reviewed research

Every mechanism links directly to the AHA, Cochrane, and JAMA papers that named it. Nothing is a "secret".

Questions before you start.

Is this medical advice?

No. This is an educational system based on peer-reviewed research, designed to be brought to your doctor or cardiologist. Every product in the bundle ends with the same line: Bring this to your doctor. Diet changes can interact with cholesterol, blood-pressure, blood-thinning, and diabetes medication, and your prescribing physician needs to know what you're doing.

I'm already on a statin or other heart medication — can I still use this?

The plan is designed to run alongside any prescribed medication. It doesn't ask you to start, stop, or modify any drug. The plan only changes what's on your plate. If your doctor adjusts your medication during the 90 days because of how your numbers move, that's a conversation between the two of you, and the printable before-and-after page is built to support that conversation.

What format are the products? How do I access them?

Every product is a PDF. After checkout through Payhip, you'll log into your Payhip customer account where all your files live — and you'll also get a confirmation email with direct download links, usually in under 60 seconds. Once you download the PDFs, they're yours: save them to your phone, print them at home, or keep them on a USB drive. The Heart Numbers Tracker also includes a Google Sheet version with auto-rendering charts (the PDF version works fine if you prefer to use a pen).

How is this different from a regular heart-healthy cookbook?

A "heart-healthy cookbook" sounds like the answer until you flip to page 12 and a recipe calls for a third of a stick of butter. The category is too broad. This system scores every meal against four specific mechanisms — saturated-fat ceiling, soluble-fiber floor, refined-carb ratio, and inflammation-reducing produce volume — and installs them one at a time over 12 weeks. The recipes feel similar; the system underneath is different.

I have a dietary restriction (vegetarian, gluten-free, lactose intolerant). Will this work?

The base plan is omnivore-Mediterranean. The playbook includes substitution tables for vegetarian, vegan, gluten-free, lactose-free, and low-FODMAP variations. None of the four mechanisms requires meat, dairy, or gluten — they're macro-level mechanisms that work with whichever proteins and grains you can eat.

What if I have diabetes, kidney disease, or another condition?

The plan can be adapted for most conditions, but some swaps will need to be personalized with your doctor. The 90-Day Plan includes a "before you start" page that lists chronic kidney disease, diabetes, celiac, IBS, IBD, and swallowing disorders — and what to ask your doctor about before Day 1. Your doctor is the only person who can make that call.

Will my LDL drop X points if I follow this?

No specific number is promised. Lab response varies by person, baseline number, genetics, medication, and a hundred other factors. The plan installs the four mechanisms the research consistently links to lower LDL. What your individual lab does on Day 89 is between you and your blood test — and that's the page you bring to your follow-up.

How much time will it take per week?

About 25 minutes for the weekly shop, plus normal cooking time. The meal plans assume a 30–40 minute weeknight meal and a 20-minute breakfast. Nothing in the plan requires more than one hour of total kitchen time per day.