The 90-Day Kit · for adults 40+

Know your heart numbers before they make themselves known.

A smart, fillable 58-page kit with a personal 12-week program. Type your numbers and it tells you what each one means for you. Understand the 7 numbers that guidelines use to judge heart risk, work on the 2 that matter most for you, and walk into your next doctor visit with everything on one page.

Get the kit for $19

Instant access · Interactive web kit + 58-page PDF · 30-day money-back guarantee

Pages from the Know Your Heart Numbers 90-Day Kit: cover, blood pressure section, baseline worksheet and home blood pressure guide

The problem

Heart disease is still the leading cause of death in the US. In 2023 it caused about 1 in 3 deaths, and about 1 in 5 heart attacks is silent: the person does not even realize it happened.1

The warning signs rarely show up as symptoms. They show up as numbers: blood pressure, cholesterol, blood sugar, waist size. Nearly half of US adults have high blood pressure, and fewer than 1 in 4 of them have it under control.2

Most of us get these numbers at some point. We glance at the lab report, see that most lines are not flagged red, and move on. Or we get one reading at the doctor's office and assume it tells the whole story.

Why "normal" can mislead after 40

The reference range is not your goal

The range printed on a lab report shows where most people fall. Current guidelines set personal goals based on your overall risk, and for many adults that goal sits below the lab's upper limit.3

One reading is a snapshot

Blood pressure changes through the day. Guidelines diagnose and track it with averages over several readings, and recommend home monitoring to confirm results.4

Some key numbers are not on the standard panel

Lipoprotein(a) is largely inherited, affects about 1 in 5 people and is not part of a routine cholesterol test.5 US and European guidelines now recommend testing it at least once in adulthood.36

The rules changed recently

A new US blood pressure guideline came out in 2025 and a new cholesterol guideline in 2026. Both use the newer PREVENT risk equations and both changed when treatment is considered.34

The solution: the 90-Day Kit

Know Your Heart Numbers: The 90-Day Kit comes in two versions: an interactive web kit that works in your browser on any phone or computer, and a fillable, clickable 58-page PDF to download and print. It picks up where our free Heart Numbers Checklist stops, and it works with the free calculators on this site.

Inside the kit: number guides, worksheets, the 12-week plan and trackers
  1. Part 1 · Understand your 7 numbersBlood pressure, LDL cholesterol, ApoB, Lp(a), triglycerides and HDL, HbA1c and waist-to-height ratio. For each: what it is, why it matters after 40, healthy ranges in mg/dL and mmol/L, what pushes it up, which changes move it most (with effect sizes from studies), how often to test, and the red flags that mean see a doctor now.
  2. Part 2 · Your baselineFillable worksheets for your current numbers, family history, medicines and your PREVENT 10-year risk. A short decision tree helps you choose your top 2 numbers, so you are not trying to fix everything at once.
  3. Part 3 · The 12-week planWeekly actions for movement, food, sleep, alcohol, smoking and stress, built on DASH, Portfolio and Mediterranean-style eating and the activity guidelines. Includes an isometric (wall sit) protocol: in a 2023 analysis of 270 trials, isometric exercise lowered resting blood pressure by about 8 mmHg systolic on average.7 Weekly check-ins and Day 30, 60 and 90 checkpoints link back to our calculators.
  4. Part 4 · Doctor visit kitHow to read a lipid panel line by line, 12 questions to ask (including when Lp(a), ApoB or a coronary calcium scan is relevant under current guidelines), what to bring, and a one-page "My numbers summary" to hand to your doctor.
  5. Part 5 · TrackersA home blood pressure log with the American Heart Association's measuring steps, a 90-day habit tracker and a lab results table you can keep using for years.

Who it's for

  • Adults 40+ who have a lab report or blood pressure reading and want to understand it.
  • People with a family history of early heart disease.
  • Anyone told their numbers are "a bit high" who wants a clear plan before the next visit.

Who it's not for

  • Anyone looking for a diagnosis or a replacement for their doctor. The kit is educational.
  • Anyone with symptoms right now. Chest pain, shortness of breath or signs of stroke: call 911.

Why you can trust it

Every number has a source

Ranges and targets come from the 2025 AHA/ACC blood pressure guideline, the 2026 ACC/AHA dyslipidemia guideline, the ADA Standards of Care 2026, the National Lipid Association 2024 Lp(a) statement, ESC/EAS guidelines, Life's Essential 8, USPSTF and CDC. 37 numbered references at the back.

Free, ad-free, nothing else to buy

We don't sell supplements, take sponsorships or run ads. Where the kit mentions fiber, plant sterols or omega-3 it reports what research found and tells you to ask your doctor. No brands, no affiliate links.

Why I made it

I'm Georgi Pavlov, founder of Health Aspire. I'm not a doctor. My father died of a heart attack at 45. Years later a routine blood test showed I had high cholesterol, with no symptoms at all. This kit is the guide I wish I'd had that day.

One-time payment

Know Your Heart Numbers: The 90-Day Kit

  • Smart dashboard: type your numbers and each one turns green, yellow, orange or red with a plain-English explanation
  • Your personal heart profile and 2 focus numbers, picked for you
  • A personal 12-week program built from your numbers, age, activity, kidneys, liver and symptoms: exercise, food to cut and add, which specialists (if any) to see, and what the evidence says about supplements
  • Your 10-year AHA PREVENT risk today and what it could be after 12 weeks
  • Interactive web kit: type your numbers and see your profile, 2 focus numbers and goals instantly; your numbers stay on your device
  • Bonus: the full 7-day home blood pressure diary
  • 58-page fillable, clickable PDF with a doctor summary that fills itself in
  • Works on computer, tablet or phone, and prints cleanly
  • Links to the free Health Aspire calculators (PREVENT heart risk, A14 health check, metabolic age, waist-to-height, protein)
  • A free updated edition when major guidelines change, sent to your email

$19 No subscription. Instant access.

Get the kit for $19

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30-day money-back guarantee

If the kit isn't useful to you, email info.healthaspire@gmail.com within 30 days of purchase and we'll refund the full $19. You don't need to give a reason.

Questions

Is this medical advice?

No. The kit is educational. It explains what the guidelines say and helps you prepare for your doctor. Treatment decisions belong with your doctor.

Do I need recent blood tests to use it?

No. You can start with blood pressure and waist-to-height ratio, which you can measure at home. The kit tells you which blood tests to ask for and why.

What equipment do I need?

A validated upper-arm blood pressure monitor and a soft tape measure. The kit explains how to choose a monitor and use it correctly.

I'm already on a statin or blood pressure medicine. Is it still useful?

Yes. The trackers, the lipid panel guide and the doctor questions are especially useful if you are already being treated. Don't change any medicine without talking to your doctor.

I live outside the US. Will the numbers make sense?

Every cholesterol and glucose range is given in both mg/dL and mmol/L, and European thresholds are noted where they differ.

Is the isometric exercise safe?

For many adults, yes, but check with your doctor first if you have heart disease, uncontrolled high blood pressure or symptoms. The kit includes safety notes and a gentler handgrip option.

How is this different from the free checklist?

The free checklist lists the 7 numbers and basic targets on 2 pages. The kit explains each number in depth and adds baseline worksheets, a 12-week plan, a doctor visit kit and trackers.

How do I get it?

Right after checkout you land on the download page, and Stripe emails your receipt. Lost the link? Email us with your receipt and we'll send it again.

You don't need to understand cardiology to look after your heart. You need to know your numbers, know which ones to work on, and have a good conversation with your doctor. The kit covers all three over the next 90 days.

Get the 90-Day Kit for $19

Instant access · Interactive web kit + 58-page PDF · 30-day money-back guarantee

Educational content only. Not a substitute for professional medical advice. If you think you are having a medical emergency, call 911.

Sources

  1. CDC. Heart Disease Facts. cdc.gov
  2. CDC. High Blood Pressure Facts. cdc.gov
  3. Blumenthal RS, Lloyd-Jones DM, Virani SS, et al. 2026 ACC/AHA/Multisociety Guideline on the Management of Dyslipidemia. acc.org
  4. Jones DW, Ferdinand KC, et al. 2025 AHA/ACC Guideline for the Management of High Blood Pressure in Adults. Hypertension. 2025. doi.org
  5. American Heart Association. Lipoprotein(a). heart.org
  6. Koschinsky ML, et al. Focused update to the NLA statement on lipoprotein(a). J Clin Lipidol. 2024. pubmed
  7. Edwards JJ, et al. Exercise training and resting blood pressure: network meta-analysis of 270 RCTs. Br J Sports Med. 2023. doi.org