VitalRhythm — Engineered Cardiovascular IntelligenceUpdated January 2026
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4 Weeks

The 10-Year ASCVD Risk Score:
Calculating Your Heart Attack Probability

Your complete schedule to calculate, understand, and act on your cardiovascular risk — no medical degree required.

See the Plan

For: Men 40–75 concerned about heart attack and stroke risk

Who It's For

  • Men 40–75 who haven't calculated their ASCVD risk
  • Anyone with elevated cholesterol or blood pressure readings
  • Men with family history of early heart disease
  • Anyone starting or questioning statin therapy

What You'll Know

  • Your precise 10-year heart attack and stroke probability
  • Whether you meet ACC/AHA statin therapy thresholds
  • Which modifiable risk factors have the biggest impact
  • A personalized action plan based on YOUR numbers

How to Use

  • Follow one task per day — each takes 15–30 minutes
  • Gather data in Week 1, calculate in Week 2
  • Print this page and check off each day as you go
  • Bring your completed assessment to your next doctor visit

Your 4-Week Schedule

One task per day. Each builds on the last. Print it. Pin it. Follow it.

Week 1 — Gather Your Baseline Data
MonTueWedThuFriSatSun
MonBlood Pressure BaselineTake 3 readings, 1 min apart. Record systolic and diastolic averages.Assessment TueSchedule Lipid PanelBook a fasting lipid panel: total cholesterol, LDL, HDL, triglycerides.Prep WedFamily History AuditDocument parents'/siblings' heart events, ages, and diagnoses.Assessment ThuKnow Your HDLRetrieve last HDL-C value or note to test. Target: >40 mg/dL men.Assessment FriSmoking & Diabetes StatusRecord: current smoker (Y/N), diabetic (Y/N), on BP meds (Y/N).Assessment SatRest & ReflectReview your collected data. Note anything missing.Rest SunRest DayRecharge. Week 2 is calculation week.Rest
Week 2 — Calculate Your ASCVD Risk Score
MonTueWedThuFriSatSun
MonLearn the ASCVD FormulaRead the ACC/AHA Pooled Cohort Equations overview. Understand inputs.Calculate TueInput Your DataEnter age, sex, race, total cholesterol, HDL, systolic BP, BP treatment, smoking, diabetes status.Action WedRun the CalculatorUse the ACC ASCVD Risk Estimator. Record your 10-year percentage.Calculate ThuVerify with Second ToolCross-check with MDCalc or Framingham. Compare results — they should be within 2%.Action FriUnderstand Risk Tiers<5% low, 5–7.5% borderline, 7.5–20% intermediate, >20% high. Identify yours.Assessment SatRest DayLet the number settle. No action needed today.Rest SunStatin Eligibility CheckPer ACC/AHA: statins recommended if ASCVD ≥7.5% with risk enhancers, or ≥20% regardless.Prep
Week 3 — Build Your Prevention Protocol
MonTueWedThuFriSatSun
MonDietary InterventionStart DASH or Mediterranean diet. Reduce sodium to <2,300 mg/day.Active TueExercise PrescriptionBegin 150 min/week moderate or 75 min/week vigorous aerobic activity.Active WedStatin Discussion PrepIf ASCVD ≥7.5%: prepare questions for your doctor about statin therapy.Action ThuStress ManagementImplement daily 10-min stress reduction: meditation, breathing, or walking.Active FriSleep OptimizationTarget 7–8 hours. Poor sleep raises systolic BP 5–10 mmHg on average.Data SatWeight AssessmentIf BMI >25: every 10 lbs lost can reduce systolic BP by 5–20 mmHg.Active SunRest & IntegrateReview which changes are sustainable. Adjust as needed.Rest
Week 4 — Systematize & Track
MonTueWedThuFriSatSun
MonSet Up Home MonitoringGet a validated BP cuff (Omron, Welch Allyn). Establish morning routine.Prep TueBP Tracking SystemLog BP 2x/day for 7 days. Average both. This is your true baseline.Data WedSchedule Follow-UpBook doctor visit in 90 days. Bring your ASCVD score and BP log.Prep ThuRe-Test Lipid PanelIf 90+ days since last test, schedule new fasting lipid panel.Data FriRisk Enhancer ReviewCheck: hs-CRP, Lp(a), coronary calcium score, ABI, family history weight.Action SatSet Recurring CalendarMark ASCVD recalculation every 5 years. Annual lipid panel. Monthly BP average.Active SunPlan Complete ✓You now have your ASCVD score, a prevention protocol, and a tracking system.Done

Legend

Assessment — Data gathering
Calculation — Risk scoring
Active — Lifestyle changes
Action — Doctor decisions
Prep — Scheduling & setup
Rest — Recovery & review

Important Notes

Missed a Day?

Don't restart. Pick up where you left off. The schedule is a guide, not a contract. One missed day doesn't invalidate your progress — just continue forward.

Substitutions

If you already have recent labs, skip that day's prep task and substitute with a 15-min walk. The goal is data collection, not busywork. Use what you have.

Rest Day Rules

Rest days are for review and mental integration. Don't add extra tasks. If you feel behind, use rest days to catch up on one missed item — but no more than one.

Prints cleanly — hides navigation and buttons for a wall-worthy schedule

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