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Heart-healthy living is a lifelong practice. To help you get started, we’ve compiled a list of the top heart disease prevention actions to tackle during each decade of life.

How to Prevent Heart Disease at Any Age

You may associate heart disease with aging, and for good reason — individuals age 65 and older face a higher risk for the condition. This stems in part from how aging-related changes in your body overlap with risk factors for heart disease. For example, your arteries and heart muscle stiffen with age, making it more difficult to pump blood well during exercise.

Still, it’s never too early to prioritize a heart-healthy lifestyle. As heart disease-linked conditions like diabetes and high blood pressure grow increasingly common among young adults, many people are now becoming at risk for heart disease at an earlier age. 

And even if you are young and in good overall health, the choices you make today can affect your heart health for years to come. Cardiovascular health issues like heart attacks, strokes, and heart failure often stem from a lifetime’s worth of health choices, including many you have control over.

Since heart-healthy living is a lifelong practice, it may feel more manageable if you set specific goals and priorities impactful for your age group. To help you get started, we’ve compiled a list of the top heart disease prevention actions to tackle during each decade of life. This is intended to be a high-level guide to prevention, so consult with your healthcare provider about more targeted priorities based on your individual health needs.

2. Search for a primary care provider if you don’t have one

3. Find your favorite physical activity and develop a fitness routine

You’re out in the real world, exploring what you want your life to look like. It’s normal to experience some anxiety during this exciting but nerve-racking time. Your cardiovascular health may not be top of mind as you navigate a stressful job search, adjust to the pressure of beginning a career, or start a family, but taking several heart healthy actions during this decade of life will put you on the right track early on.

Focus on building a foundation for a healthy lifestyle. That means quitting smoking if you currently smoke, figuring out which physical activities work for you, and getting in the practice of staying up to date with yearly doctor’s appointments. If you don’t already have a primary care provider, now’s the time to search for one.

1. Create a weekly routine that makes time for exercise

2. Prioritize your mental health — whatever that looks like for you

3. Contact relatives to build your family medical tree

There’s a good chance your calendar’s looking pretty packed these days. Momentum in your career may come with more responsibilities and later nights in the virtual or physical office. And for those who already have a family, or are thinking of starting one, maintaining work-life balance may be a challenge.

As you continue to build on the foundation you set in your twenties, here are three new action items to add to your health routine. First, remember your favorite physical activity? Make sure there’s a block of time in your schedule for it each week.

Since your mental health can significantly impact your physical health — and your risk for heart disease in particular — be sure to give your emotional well-being some attention during what may be a hectic time. 

Some stress is to be expected when you have many responsibilities at work or home (or both), but if you’re concerned about your mental health, don’t be afraid to ask your doctor for suggestions or resources. You can also check out Moodfit, a free mood-tracking app, or Insight Timer, an app that offers free guided meditations.

Lastly, since your family’s health history is a big predictor of your own risk for cardiovascular disease, take some time to contact relatives and figure out if heart health issues run in your family tree.  

1. Continue to explore your exercise options

3. Stay current with annual check-ups and screenings

Does it feel like life has only gotten faster? Believe it or not, your metabolism has already begun to slow down. That means it’s time to amp up your workout routine, if you haven’t already. Enjoying your chosen exercise method is key to sticking with it in the long term, so if you haven’t found your go-to activity just yet, keep looking. If you’ve only ever worked out on your own, try a group class, online or in person.

It’s time to check in on your sleep hygiene, too. Regular sleepless nights have been linked to heart attacks, high blood pressure, and diabetes, so if you’re getting in less than an average of seven hours every night, try to set yourself up for a good night’s sleep. Winding down at the same time each night, avoiding heavy meals just before bed, and spending plenty of time outside are just a few of the simple steps that might be able to help you get more rest.

At your annual physicals, be sure to discuss your risk for heart disease with your doctor and ask about recommended screenings for your individual health needs, including a fasting blood glucose test to screen for diabetes.

2. Limit your sodium and cholesterol intake

3. Learn the warning signs of a heart attack

Your risk for high blood pressure and high cholesterol will continue to increase as you age, so it’s important to keep track of your blood pressure, cholesterol, and blood glucose levels. If you have high blood pressure or cholesterol, follow the treatment plan your doctor has recommended, which may include diet changes, medication, or a combination of both. Even if your blood pressure and cholesterol numbers are within a healthy range, you can only benefit from limiting your sodium and cholesterol intake.

You should also learn the warning signs of a heart attack, as your risk for one also increases with age: 65 is the average age of a first heart attack for a man, and 72 is the average age of a first heart attack for a woman.

Keep in mind that heart attack symptoms may appear differently in women than in men.

Remember, these suggestions are intended as a starting point. Your doctor can advise you on a more individualized plan of action based on your health history. And not only is it never too early to begin prioritizing heart disease prevention, but it’s also never too late. Don’t worry about what you should or could have done earlier in life — instead focus on the actions you can take to be as healthy as possible in the present.

Staying physically active and avoiding foods that are high in sodium and trans fats are simple ways to take charge of your health at any stage of life. Here are more specific suggestions for heart-healthy living in terms of diet and exercise.

As you plan a heart-healthy diet, opt for foods that are low in saturated fats and trans fats, which increase levels of low-density lipoproteins (LDL) cholesterol — also referred to as “bad cholesterol” — in your blood. Low-fat dairy products and chicken are healthier alternatives to full-fat dairy products and red meats, which are high in saturated fats.

High sodium intake can increase your blood pressure, and the American Heart Association suggests aiming for 1,500 mg of sodium/day. Limit processed or prepackaged foods including soups, cold cuts, bread, and frozen meals since they contain sodium-based preservatives. And watch out for compounds that contain sodium as you scan the ingredient list, like sodium benzoate and sodium tripolyphosphate.

Regular exercise can help you maintain a healthy weight and keep your blood pressure, cholesterol, and blood sugar levels in a healthy range. Different activities offer various levels of intensity, and there are a variety of ways to get the American Heart Association’s recommended amount of aerobic activity . You should aim for about 150 minutes a week of moderate-intensity aerobic activity, like brisk walking, or 75 minutes a week of a more intense activity. Many people start off slower and build their way up to a more intense routine.

At Alto, we’re committed to making it as simple as possible to protect your heart health and stay on top of cholesterol-lowering or blood pressure management medications. We offer free same-day delivery and medication management tools like reminders and auto refills in our app. And our team of pharmacists is always here to answer your questions by phone, text, or chat, and will even remind you when your medications are due for a refill.

Reach out any time via text or phone at 1-800-874-5881, or in-app messaging.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

How to Prevent Heart Disease at Any Age 

Starting Monday, August 16, residents of the San Diego metro area can now choose Alto's same-day doorstep delivery for their pharmacy needs.

Hello, San Diego!

Alto's launch in San Diego extends our free, same-day pharmacy delivery model to even more Californians.

Starting today, August 15th, residents of the San Diego metro area can now choose Alto’s same-day doorstep delivery for their pharmacy needs. 

At Alto, we believe it’s our job to ensure you have your medications at the best price, on time and with the support you need. We bring pharmacy to you - no more waiting in line, making an extra trip, or finding out your prescription isn’t ready to be picked up after you’ve already arrived. Our free doorstep delivery means your medications come directly to you on the day and time you select, and most medications are available the same-day. Stay up to date on your courier’s progress with text alerts or in our mobile app. 

Starting a new medication or doing an injection for the first time? Message a pharmacist with your questions, even in the evenings and on weekends. And we’re a full service pharmacy - we stock all major brand, generic, over-the-counter and specialty medications, meaning your entire family’s pharmacy needs can be managed in the Alto app and coordinated into one delivery.

Courier delivery windows
Monday - Friday: 6 - 9 pm PT (6:30 - 9:30 pm PT for outlying areas)
Saturday - Sunday: 2 - 5 pm PT (2:30 - 5:30 pm PT for outlying areas)

Walk-in hours
Monday - Friday: 9 am – 7 pm PT
Saturday - Sunday: 10 am - 6 pm pT

San Diego residents interested in using Alto’s services for their medication needs can ask their doctor’s office to send all prescriptions to Alto Pharmacy (via ePrescribe, phone or fax). 

Have existing prescriptions at another pharmacy? Start a transfer online or give us a call at 1 (800) 874-5881, and we’ll handle the switch. 

Need to pick up? Our pharmacy is located at 4240 Kearny Mesa Road, Suite 107.

General customer support hours are Monday - Friday 6 am - 9 pm PT and Saturday - Sunday 7 am - 6 pm PT. Patients can reach out to Alto via phone/text at 1 (800) 874-5881, email or app.

Founded in 2015, Alto is a patient-centric digital pharmacy based committed to the health and wellbeing of you and your family. We provide free same-day delivery to your door seven days a week for prescriptions, but, more importantly, offer cost transparency, personalized in-app and phone support, and real-time coordination with doctors and insurance companies to get you the care that you need. Alto is headquartered in San Francisco with offices in Denver and currently delivers across the greater SF Bay Area, Los Angeles, Orange County, Seattle, Denver, Las Vegas, New York City, Houston and Dallas.

While there is no cure for pulmonary fibrosis, a combination of medications, oxygen therapy, and active lifestyle choices can slow the progression of the disease and reduce discomfort.

Pulmonary Fibrosis: What to Know About Symptoms and Treatment

Pulmonary fibrosis is a progressive, long-term lung disease in which the lungs become scarred, making it difficult to breathe. Though less common than other lung diseases, pulmonary fibrosis can lead to serious complications like pulmonary hypertension, respiratory failure, and lung cancer, so early detection and proactive monitoring of symptoms is critical.

While there is no cure for pulmonary fibrosis, a combination of medications, oxygen therapy, and active lifestyle choices can slow the progression of the disease and reduce discomfort. Read on to learn more about pulmonary fibrosis, including how to recognize and treat pulmonary fibrosis symptoms.

Pulmonary fibrosis scars and thickens the connecting tissue in the lungs and alveoli, which are delicate air sacs that transport oxygen into your bloodstream. Over time, the lung tissues grow thicker and it becomes more difficult for the alveoli to deliver oxygen into the body, making it increasingly challenging to breathe. As the disease progresses, you may experience shortness of breath more frequently during everyday activities.

The development of pulmonary fibrosis varies significantly in individuals. For some people, symptoms arise very quickly. For others, they may take years to develop.

While the severity of pulmonary fibrosis symptoms vary from one person to another, there are some common symptoms:

Widening and rounding of the tips of the fingers or toes

Some people with pulmonary fibrosis experience acute flare-ups in which symptoms such as shortness of breath intensify for several days up to several weeks. Medications including antibiotics and corticosteroids, which ease swelling and inflammation, may be used to treat these sudden spikes. Some people may also be placed on a ventilator during these flare-ups to assist with breathing.

As with COPD, smoking increases your risk of developing pulmonary fibrosis, but so do other factors like long-term exposure to pollutants and toxins, certain medical conditions and medications, and radiation therapy. Below are the most common risk factors for pulmonary fibrosis.

The aging of the lungs has been linked to higher susceptibility for respiratory diseases. While pulmonary fibrosis can affect infants and children, it primarily occurs in middle-aged and older adults. Most people with the condition develop it between ages 50 and 70.

While it’s possible for a non-smoker to develop the condition, pulmonary fibrosis is far more common in smokers. It may occur in people who also have emphysema, a lung disease that falls under the umbrella of COPD.

Jobs in mining, farming, and construction often involve long-term exposure to toxins such as silica dust, asbestos fibers, hard metal dusts, coal dust, and bird and animal droppings that damage the lungs. If you work in these fields, you may have a greater risk of developing pulmonary fibrosis.

While pulmonary fibrosis cases in women have increased in recent years, it continues to affect more men than women overall. This may be due in part to the fact that men are more likely than women to smoke and to work in the professional fields linked to pulmonary fibrosis.

Radiation treatments for lung cancer and breast cancer and certain chemotherapy drugs, including methotrexate and cyclophosphamide, may increase your risk of developing pulmonary fibrosis.

The extent of the damage to the lungs during radiation treatments depends on the following factors:

How much of the lung was exposed to radiation

In rare cases, other medications have been linked to pulmonary fibrosis, including heart medications like amiodarone, antibiotics like nitrofurantoin and ethambutol, and anti-inflammatory medications like rituximab and sulfasalazine. If you take any of these medications and have concerns, consult with your healthcare provider about potential risks. Be sure to follow your doctor’s recommendations, as abruptly stopping the use of a medication can be dangerous.

Researchers believe that there may be a genetic component to certain types of pulmonary fibrosis, as a small percentage of people living with the condition have at least one other affected relative. Research into possible genetic influences is ongoing. If someone in your family has had pulmonary fibrosis, speak with your doctor about your risk. They may refer you to a genetic counselor.

To determine if you have pulmonary fibrosis, your healthcare provider will ask about your medical history and conduct a physical exam to evaluate symptoms. They may use a stethoscope to listen for abnormal sounds such as crackling when you breathe.

It can be challenging to diagnose pulmonary fibrosis since symptoms overlap with those of other lung diseases. Your doctor may order additional tests, such as blood and imaging tests, pulmonary function tests, and, in some cases, a biopsy to rule out other illnesses and confirm a pulmonary fibrosis diagnosis.

There are a variety of treatment options to alleviate your pulmonary fibrosis symptoms and help you maintain a healthy and active life. Your doctor may recommend one or more of the following common treatments.

There are two primary medications that slow the progression of lung scarring and preserve lung function: pirfenidone (Esbriet®) and nintedanib (OFEV®). Both medications are similarly effective at treating symptoms and improving lung capacity.

Common side effects of pirfenidone include:

Difficulty falling asleep or staying asleep

Common side effects of nintedanib include:

Consult with your healthcare provider about the potential risks and benefits of treating pulmonary fibrosis with pirfenidone or nintedanib, and make sure they are aware of any other medications you take.

Oxygen therapy transports more oxygen into your lungs, increasing your tolerance for physical activity and helping you stay active. It can be administered in a hospital during flare-ups or at home. If you have a home oxygen delivery system, your doctor will likely also prescribe a portable device to use when you are on the go. There are different devices for oxygen therapy. Your doctor will recommend one based on several factors including lung function and lifestyle.

Pulmonary rehabilitation is a program of education and exercise classes, typically in a group setting, aimed at improving lung function and reducing symptoms. In these programs, nurses and respiratory therapists share important information about managing pulmonary fibrosis and teach you how to conserve your energy and increase your level of fitness.

A lung transplant, in which a damaged lung is replaced with a healthy lung from a donor, is a treatment option for some individuals with pulmonary fibrosis. While it can improve your breathing capacity and tolerance for physical activity, a lung transplant is a major procedure with risks of complications. 

In determining if you are eligible for a lung transplant, your healthcare provider will consider multiple factors such as whether you are in overall good physical health aside from your pulmonary fibrosis and if you have any other life-threatening conditions.

Pulmonary fibrosis can make it difficult to recover from other infections, so it’s important to take steps to boost your immunity and avoid getting sick. In addition to practicing good hygiene and maintaining a healthy distance from anyone who’s sick, stay current on your annual pneumonia and flu vaccinations, and practice healthy habits like staying active, eating well, and avoiding cigarette smoke.

How Alto can support your pulmonary fibrosis treatment

We make it as easy as possible to follow the treatment your doctor has recommended through free hand-delivery of your medication, automatic savings investigations, and easy medication management tools through our website and app. And our team of pharmacists is always here to answer your questions by phone, text, or chat.

Reach out via text or phone at 1-800-874-5881 or in-app messaging to learn how Alto can support your pulmonary fibrosis treatment plan.

All third party trademarks (including logos and icons) referenced by Alto Pharmacy remain the property of their respective owners. Unless specifically identified as such, Alto’s use of third party trademarks does not indicate any relationship, sponsorship or endorsement between Alto and the owners of these trademarks.

Starting Friday, March 12, residents of the greater Dallas-Fort Worth metro area can now choose Alto’s same-day doorstep delivery for their pharmacy needs.

Hello, Dallas-Fort Worth!

Alto’s launch in the Dallas-Fort Worth market extends our industry-leading patient care model to even more Texans. 

Starting Friday, March 12, residents of the Dallas-Fort Worth metro area can now choose Alto’s same-day doorstep delivery for their pharmacy needs. 

Courier delivery windows
Monday - Friday: 6 - 9 pm CT
Saturday - Sunday: 2 - 5 pm CT

Walk-in hours
Monday - Friday: 9 am – 7 pm CT
Saturday - Sunday: 10 am - 5:30 pm CT

Dallas-Fort Worth residents interested in using Alto’s services for their medication needs can ask their doctor’s office to send all prescriptions to Alto Pharmacy (via ePrescribe, phone or fax). 

Need to pick up? Our pharmacy is located at 475 State Highway 121, Suite 150, in Lewisville.

General customer support hours are Monday - Friday 9 am - 11 pm CT and Saturday - Sunday 10 am - 7 pm CT. Patients can reach out to Alto via phone/text at 1 (800) 874-5881, email or app.

Founded in 2015, Alto is a patient-centric digital pharmacy based committed to the health and wellbeing of you and your family. We provide free same-day delivery to your door seven days a week for prescriptions, but, more importantly, offer cost transparency, personalized in-app and phone support, and real-time coordination with doctors and insurance companies to get you the care that you need. Alto is headquartered in San Francisco with offices in Denver and currently delivers across the greater Bay Area, Los Angeles, Orange County, Seattle, Denver, Las Vegas, New York City, Houston and Dallas.

One key test—the A1C blood test—is critical to diagnosing and managing the disease. Here’s what the test measures, why it’s important, and how monitoring your glucose levels at home can help. 

What You Should Know About the A1C Test and Diabetes

An estimated 34 million children and adults in the United States have diabetes, while more than twice that—88 million—are living with prediabetes. What’s more, the American Diabetes Association (ADA) reports that another 7.3 million have diabetes, but don’t know it. One key test—the A1C blood test—is critical to diagnosing and managing the disease. Here’s what the test measures, why it’s important, and how monitoring your glucose levels at home can help. 

The A1C is a common blood test used to diagnose type 1 and type 2 diabetes as well as prediabetes. If you’re living with diabetes, the test is also used to monitor how well you’re managing your blood sugar, or glucose, levels.

The test measures what percentage of hemoglobin proteins in your blood are coated with sugar (glycated) because when glucose builds up, hemoglobin is what it binds to. Hemoglobin is what gives your blood its red color, and its job is to carry oxygen to all of your organs and tissues. 

Since your red blood cells live for about 3 months, the A1C test shows the average level of glucose in your blood from the past 2-3 months. In general, the higher your A1C levels, the poorer your blood sugar control and the higher your risk of diabetes complications. 

In a way, the A1C test captures the bigger picture, like a basketball player’s points-per-game average for the season. It gives you a snapshot into the athlete’s overall success—something that can’t be seen in a single game or from a single day’s blood test results.

What the A1C numbers mean (and what a normal range is)

A1C test results will come back as a percentage—the percent of your red blood cells that have sugar-coated hemoglobin. The higher the percentage, the greater your risk of developing diabetes complications. In addition to helping diagnose diabetes and prediabetes, the test will also give you a baseline A1C level. If you have prediabetes or diabetes, you’ll be tested regularly and can compare those results to your baseline to see how your treatment plan is going. Here’s what your numbers could look like and what they mean: 

If your levels are below 5.7%, that is considered normal. If you land between 5.7% and 6.5%, you fall into the prediabetic category and you’re at a higher risk of developing diabetes. If your test results show you’re above 6.5%, you’re considered in the diabetic range. To confirm a diabetes diagnosis, your healthcare provider will likely look at the results of two blood tests given on different days. The goal A1C for most patients with diabetes is 7% or less, though individual goals may vary depending on the specific circumstances.

Something to keep in mind is that certain factors like pregnancy, kidney and liver disease, certain medications with opioids, some HIV medications, recent or heavy blood loss, or conditions like anemia can all interfere with the accuracy of the A1C test results. These could all influence your A1C goal and are things you can discuss with your healthcare provider ahead of time.

A1IC targets can also change over time as your age or your health condition changes. Generally younger people have a lower A1C goal in order to reduce diabetes-related complications, whereas older people or those with other comorbidities have a higher A1C goal This is why it’s important to work with your doctor to set your own individual A1C goal.

What’s the difference between the A1C test and home glucose monitoring?

If you’re prediabetic or diabetic, you’ll work with your healthcare provider to come up with a treatment plan. A part of your home treatment plan will likely include self-monitoring, which you can do with a blood glucose meter or other device. This will tell you your blood sugar levels at the exact time you do the test—either in milligrams of sugar per deciliter (mg/dL) or millimoles of sugar per liter (mmol/L). 

Blood sugar goes up and down during the day and night, and factors like eating, exercise, or stress, can all affect your blood sugar. So you might see some variability throughout the day in your numbers. To come back to the basketball analogy, these tests can be likened to a single game’s stats and can reveal the daily nuance that the A1C test can’t. 

On the other hand, because the A1C test measures the average blood glucose over the past three months, it provides a good idea of overall glycemic control over time. As we mentioned earlier, it captures the bigger picture. It also doesn't require fasting, like some blood glucose tests, so it can be given at any time.

The in-the-moment precision of self-monitoring can be helpful when it comes to making choices about your diet and exercise throughout the day. It can also help you keep tabs on your A1C target. For example, if your A1C goal is below 7%—a common target for people with diabetes—you should aim for blood sugar below 154 mg/dL (8.6 mmol/L) on average. The ADA offers a simple A1C calculator where you can easily convert between A1C and eAG. 

There’s no one-size-fits-all when it comes to how often you should get tested. The frequency will be determined by your healthcare provider and will depend on a few factors unique to you including your age as well as if you’re on any current diabetes treatment plan with certain goals. 

In general, however, if you have prediabetes, the Mayo Clinic recommends getting tested once a year. If you have diabetes, and if your blood sugar level is consistently within your target range and you don’t use insulin, twice a year is recommended. If your blood sugar levels have been out of your target range and you are using insulin, your doctor might recommend up to four times per year. Additionally, if your diabetes treatment plan changes or you begin taking a new diabetes medication, that could also increase the frequency of A1C testing. You can work with your healthcare provider to decide what works best. 

Whether you're navigating medications for a recent diagnosis or are looking to learn more about diabetes prevention, we know it can be a lot to sort through. That’s why we’re here to help every step of the way. 

From glucose monitors to test strips to medications, our team of patient care pharmacists at Alto is available to chat whenever questions come up. Feel free to reach out any time via text or phone at 1-800-874-5881, or in-app messaging.

Starting Wednesday, February 24, New York City residents can now choose Alto’s same-day doorstep delivery for all of their pharmacy needs. 

Hello, New York City!

Alto extends beyond fertility medication support to offer full-service pharmacy operations in New York City.

Starting today, Wednesday, February 24, New York City residents can now choose Alto’s same-day doorstep delivery for all of their pharmacy needs. 

Courier delivery windows
Monday - Friday: 

3 - 5 pm ET for Manhattan to 125th St, 3 - 6 pm ET full service area 

6 - 8 pm ET for Manhattan to 125th St, 6 - 9 pm ET full service area

4 - 6 pm ET for Manhattan to 125th St, 4 - 7 pm ET full service area

Walk-in hours
Need to pick up? Our pharmacy is located at 100 Park Avenue - that's 40th between Park and Madison.
Monday - Friday: 9 am – 7 pm ET
Saturday - Sunday: 10 am - 6 pm ET

New York residents interested in using Alto’s services for their medication needs can ask their doctor’s office to send all prescriptions to Alto Pharmacy (via ePrescribe, phone or fax). Have existing prescriptions at another pharmacy? Start a transfer online or give us a call at 1 (800) 874-5881, and we’ll handle the switch. 

General customer support hours are Monday - Friday 9 am - 12 midnight ET and Saturday - Sunday 10 am - 9 pm ET. Patients can reach out to Alto via phone/text at 1 (800) 874-5881, email or app.

Justin Moy, Senior Software Engineer at Alto, explains how the engineering team developed a staging environment strategy that could keep up with our growing organization.

Creating Sandboxes: How to Make It Easy for Your Engineering and Product Teams

When we formed our Infrastructure team in 2020, our charter centered on scale, reliability, and the developer experience. Our first priority? Developing a staging environment strategy that could keep up with our growing organization.

Initially, we had a set of command-line tools for staging environments that could be run from an engineer’s workstation. However, this approach required significant manual effort to create and manage an environment which led to inconsistencies like outdated data and lack of full application coverage and integration. The required workstation dependencies and maintenance added to the overhead. These tools were also different from the ones used to create a production environment, causing drift between the two.

To address these issues, we focused on improving our tooling to create consistent and reproducible results for both our staging and production environments. Here are the five steps we took to get there:

Luckily, we were already here. Our deployment process involved creating and deploying Docker containers and using a Procfile to run specific parts of our applications (think separating out web and workers). Packaging our applications as immutable Docker images allowed us to ship consistent and portable code. These images are run as containers which can be executed on separate hosts and scaled independently of each other.

We wanted to increase our observability, mature our internal monitoring, and maintain our infrastructure in a more consistent and reproducible manner. Kubernetes, and its automated container orchestration (deployment, scaling, and management), allowed us to accomplish all of the above goals.

It was easy for us to get started in Kubernetes thanks to Kind, which allowed us to run clusters locally. This increased development speed and reduced the friction of learning a new external provider.

Helm makes it easy to manage packaged applications in Kubernetes. Some community-provided applications include: NGINX for load balancing and reverse proxying HTTP and other traffic; Prometheus and Cortex for metrics, monitoring, alerting, and dashboarding, Loki for logs; and Sentry for exceptions.

In order to ease the integration with other infrastructure components, enable rapid deployment, and, most importantly, provide us with the consistency and reproducibility we wanted, we created and deployed Helm charts for our applications.

From here, we could stamp out our applications for developer use in sandbox environments: complete end-to-end environments, separate from production, that enable engineers to rapidly develop and test their code. And if an engineer is working on multiple features, they can spin up multiple sandbox environments and manage their applications and data independently of each other. Victory!

We had already created pipelines in Concourse to automatically deploy and upgrade our infrastructure Helm charts. To eliminate the manual toil of spinning up new environments and to reduce the friction around sandbox adoption for our engineers, we extended these automated pipelines by building a Git-driven continuous deployment pipeline. When an engineer created a commit to a repo defining the state of a sandbox, our Concourse job would apply these changes.

At this point, we could deploy environments that resembled production but were separate from production and other sandbox environments. They connected to the rest of our observability stack, including metrics, logs, traces, and exceptions.

As we prepared to scale to the rest of the product and engineering organization, we focused on the following ideas: further reducing manual toil, removing barriers to entry, reducing cost, and optimizing the development workflow. The diagram below shows our sandbox architecture.

In Kubernetes, an operator acts on custom resources in order to automate a task or set of tasks. The custom resource allows us to create a well-defined entity and extend configurability options to users. The operator allows us to customize individual sandbox environments based on changes to the custom resource.

We utilized Kubebuilder to create our operator and CRD (custom resource definition). Kubebuilder was a great starting point and provides tools to ease rapid development of a new operator.

Using this pattern, we could easily perform CRUD operations (create, read, update, delete) on a custom resource using standard tools like kubectl, and the operator would handle updating our deployments in Kubernetes. These updates could include: updates to application configuration, deploying a new Docker container, injecting different secrets, etc. This flexibility allows for testing of many different scenarios like: developing a new feature, reproducing a bug, upgrading frameworks, and security and load testing.

Increase adoption by removing barriers to entry (admin web UI)

We built a web UI so users would be able to deploy sandboxes intuitively and easily without extensive knowledge of the underlying tools. The web UI interacts with our custom resource and lets the operator handle updates. It allows our teammates—both engineers and non-engineers—to easily spin up their own environments for development, demo, or training purposes without modifying production data.

In addition, we show helpful information about a sandbox to a user. This includes links to each of our applications; pre-filtered logs, metrics, tracing, and exceptions; and commands to connect to specific applications to ease debugging.

Because the sandbox environments are integrated with our monitoring stack, we have the full metrics and logging that we expect from our applications. We created an autoscaler service that performs queries against this information and scales our sandbox environments up and down. We’re able to decrease our costs by over 90% when these environments are not in use and are able to quickly scale them back up when they are being used.

Optimize the development workflow (image updater)

An additional feature we built into our sandbox environment is the ability to follow a feature branch in our applications. When an engineer pushes a commit to a pull request in Github, a corresponding sandbox will automatically update to this commit. This reduces several manual steps in the development workflow and allows engineers to test their code in near-to real time.

Sandbox environments have made an impact on the engineering organization and beyond.

Engineers can quickly desk check new code in a production-like environment during code reviews.

Shared sandboxes reduce the blast radius of bug bashes.

Non-engineers can spin up sandboxes to demo or provide training on features without impacting production data via the Admin UI. This has proven particularly useful for Product Managers and Designers on the team to be able to play with product features and better understand how they work in order to suggest improvements.

Teams have built use case scenarios into their applications. This allows easy reproducibility of critical paths and functionality.

With these five steps—Containerize, Kubernetes-ize, Helm-ify, Automate, Optimize—we’ve laid the foundation for deploying all of our environments in an automated and consistent manner. In addition to applying many of our learnings to improve our production environment, we successfully built core infrastructure that our engineers, product managers, and designers use each month to test their changes and reduce production downtime.

Interested in learning more about engineering at Alto? Follow us on LinkedIn. 

Starting Monday, February 1, residents of the greater Houston metro area can now choose Alto’s same-day doorstep delivery for their pharmacy needs.

Hello, Houston!

Alto’s launch in the Houston market extends our industry-leading patient care model to Texas.

Starting Monday, February 1, residents of the greater Houston metro area can now choose Alto’s same-day doorstep delivery for their pharmacy needs. 

Houston area residents interested in using Alto’s services for their medication needs can ask their doctor’s office to send all prescriptions to Alto Pharmacy (via ePrescribe, phone or fax). 

Need to pick up? Our pharmacy is located at 4950 Terminal Street, Suite 200, in Bellaire.

Founded in 2015, Alto is a patient-centric digital pharmacy based committed to the health and wellbeing of you and your family. We provide free same-day delivery to your door seven days a week for prescriptions, but, more importantly, offer cost transparency, personalized in-app and phone support, and real-time coordination with doctors and insurance companies to get you the care that you need. Alto is headquartered in San Francisco with offices in Denver and currently delivers across the greater Bay Area, Los Angeles, Orange County, Seattle, Denver, Las Vegas, New York City and Houston.

Here are seven unconventional ways to support your heart that have sparked the interest of leading health experts. 

7 Unusual Heart Health Risk Factors

What Science is Revealing About Heart Health

Researchers are working hard to curb the impact of heart disease, which is currently the leading cause of death in the United States. These efforts to develop new prevention strategies have led them to some surprising heart health hypotheses. You probably know that you should eat well and stay active, but these lesser-known risk factors may not be on your radar. Here are seven unconventional ways to support your heart that have sparked the interest of leading health experts. 

It turns out, brushing your teeth may have more benefits than just sparkly whites and fresh breath. Numerous studies have documented a link between poor dental health and heart disease. The verdict is still out as to why, but the prevailing theories point to inflammation. It could be that the bacteria which infect gums enter the bloodstream and cause blood vessel inflammation or that the body’s immune response is to blame. While more research is needed, it’s one more reason to brush your teeth for the recommended two minutes twice a day and get regular dental checkups. 

There have been some interesting studies exploring the connection between workplace stress and heart health. A decade-long study in Sweden found that having a bad boss increases your risk of a heart attack. Additional research has suggested that working long hours may increase your risk of cardiovascular disease and stroke. 

A key takeaway here is that stress, in general, isn’t great for your overall health. Stress causes your cortisol levels to spike, which can lead to high blood pressure, weight gain, sleep disruption, and reduced energy over time. Not to mention, your diet, exercise routine, and other healthy habits often suffer when you’re stressed out. Make sure to find ways to unwind at the end of your workday, whether that means listening to a relaxing soundtrack on your drive home or a brief meditation before you make dinner. Sometimes you can’t avoid challenging coworkers or chaotic days, but you can put strategies in place to help you feel calmer and more resilient. 

Not that you needed another reason to love your pets, but several studies have shown that pet ownership, especially having a dog, can improve heart health. According to Harvard Health, researchers have found that dog owners have lower blood pressure and cholesterol than non-owners, probably because dogs require daily walks and tend to have a calming effect on their humans. 

If you’re not a dog owner, we don’t advise adding pets to your life purely as a health strategy. Instead, you might consider stopping to meet some of your four-legged neighbors. A few studies have found that just petting a dog can lower your blood pressure. 

Sleep is the unsung hero of the health world. It allows your whole body to rest and replenish. Although your heart never stops beating, it does slow down and recover during sleep. According to John Hopkins Medicine, by depriving your heart of this crucial recovery time, lack of sleep increases your risk of heart attack and heart disease.

If you have trouble sleeping, creating a nightly ritual can help. Try to wind down at the same time every evening and create a calm, dark, and quiet environment in your bedroom. You should turn off your electronic devices at least thirty minutes before bedtime to help your body prepare for restful sleep. 

If you find yourself tossing and turning on the regular, it’s best to talk with your doctor. Various underlying and unsuspecting conditions could be causing your lack of sleep and there are many different therapies that can help.  

For more sleep-enhancing tips, read, “Too Stressed to Sleep? These Strategies Can Help.”

Bring on the oatmeal and scrambled eggs! When a panel of experts from the American Heart Association reviewed studies on eating habits and heart health, they formed an intriguing conclusion: breakfast-eaters tended to have lower instances of heart disease and were less likely to have high cholesterol and high blood pressure.

If you struggle to make time to eat in the morning, the American Heart Association suggests these breakfast hacks for some quick and easy meal ideas. Harvard Health recommends including whole grains in your morning meal to further reduce your risk for heart attack, stroke, and heart failure. They offer this menu of options full of whole grains, protein, and fruit. 

We all love a good movie marathon, but regularly sitting for hours at a stretch could be putting your heart at risk. And yes, that includes long workdays at the computer. 

The American Heart Association and the American College of Cardiology have both warned that regularly sitting for long periods is a significant contributor to heart disease. It’s not an issue of laziness—in a world full of deskjobs, car trips, and the all-important need to unwind, many of us struggle to find time to get the consistent movement our bodies need.

If you’re stuck sitting for long periods, the American Heart Association suggests finding ways to sneak movement into your day. You might try setting a timer and taking a five-minute stretch break every hour or using your lunch break to go for a walk. Every extra minute on your feet will help you get to the recommended 150 minutes of activity per week. Exercise also helps you reduce stress and sleep better, making it a true heart-health allstar. 

Several studies suggest an association between optimism and a lower risk of cardiovascular disease. A 2015 study found that those with a more positive outlook were more likely to make healthy lifestyle changes after a heart attack. And a researcher at the University of California, San Diego, found that patients with a greater sense of gratitude had lower levels of inflammation and better heart health overall.

Robert A. Emmons, Ph.D., a professor of psychology at the University of California, Davis, told the American Heart Association, “Clinical trials indicate that the practice of gratitude can have dramatic and lasting effects in a person’s life. It can lower blood pressure and improve immune function...grateful people engage in more exercise, have better dietary behaviors, are less likely to smoke and abuse alcohol and have higher rates of medication adherence.”

If optimism doesn’t always come easy to you, you’re not alone. Psychologists believe we have a natural tendency to fixate on negative information as a way to avoid it in the future. It’s a phenomenon known as “negativity bias.” Practicing gratitude is a powerful way to counteract this inclination. Best of all, it’s easy to get started. Your new habit can be as simple as writing down what you’re grateful for every day. 

When you look closely, these unconventional risk factors aren’t really that surprising. They each relate to foundational heart-healthy lifestyle choices such as managing stress, eating healthy foods, and staying active. This advice aligns with the CDC’s guidance, which outlines six essential strategies for living a heart-healthy lifestyle. 

If you’re concerned about your heart, the CDC recommends learning about your family’s health history and talking to your healthcare provider about your risk. Together you can create an action plan that’s best for you. If your doctor prescribes medication to treat high cholesterol, high blood pressure, or diabetes, the CDC stresses the importance of taking it as directed. 

Alto’s expert pharmacists will always be on call to answer questions about dosage instructions or side effects, and we’d be happy to bring your medications to your doorstep for free. Your heart-healthy lifestyle does not have to include standing in line at the pharmacy or worrying about refills. We’ll take care of the details so you can focus on cooking a healthy breakfast or walking your dog. 

We were honored to sit down with Dr. Hildreth to discuss the challenges and opportunities we are facing at this pivotal moment in history. In addition to recounting his inspiring personal story, he shared many profound insights about the COVID-19 pandemic and the state of American healthcare. 

The COVID-19 Vaccine & Racial Disparities in Healthcare: A Q&A with Dr. James Hildreth

In August, we announced that Dr. James Hildreth had joined our newly formed Advisory Board as one of its first two anchor members. Dr. Hildreth’s extensive healthcare expertise has been invaluable as we’ve sought to guide Alto into the future and continue reimagining the pharmacy experience. 

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