Summary of "The Exact Protocol I Used to Reverse My Artery Plaque | Dr. Kevin Ham"

Overview

Dr. Kevin Ham (Vancouver, Canada) describes the “CAST” protocol he developed after discovering major arterial plaques and a 77% coronary blockage. He uses the analogy of casting a broken bone: protect the damaged area, then add repair strategies and consistently rehabilitate. He reports reversing a neck plaque in 3 months and aims to reduce softer, reversible heart plaque through diet, lifestyle and mindset changes.

“Cast the damaged area: protect it, add repair strategies, and consistently rehabilitate.”

CAST protocol (key strategies)

C — Cut the causes

Remove or reduce major risk factors: smoking, diabetes, high blood pressure, high cholesterol (especially oxidized cholesterol).
Get screened early (carotid ultrasound, heart calcium scan) to identify plaque.

A — Add the cures

Eat vascular-repairing foods: leafy green vegetables, nuts, and foods that boost nitric oxide (which improves vessel dilation and blood flow).
Focus on foods that reduce plaque formation and improve endothelial health.

S — Strengthen your body

Prioritize sleep and stress reduction.
Add regular movement and cardiovascular exercise to improve blood flow and overall repair.

T — Train your mind and body (consistency)

Be consistent day-to-day rather than perfect; repetition leads to healing over time.
Use a positive mindset—believing you can improve is an important first step.
Start small: change one thing at a time and build habits.

Specific actionable tips (practical takeaways)

Add leafy greens to every meal.
Aim for 7–8 hours of sleep per night.
Reduce stress (meditation, rest, stress-management strategies).
Do 10–30 minutes of cardio daily if possible.
Remove one unhealthy food or change one risk factor as a first step.
Understand that coronary arteries are small (3–6 mm); even small plaque is significant.
Target soft (non-calcified) plaque first—calcified plaque is harder to reverse.

Additional notes

Oxidized cholesterol (cholesterol that “rusts”) damages vessels and promotes plaque formation.
Most heart attacks come from unstable/early plaques (not necessarily large calcified blockages).
Screening and early prevention are emphasized because arterial plaque is common with aging.