Heart health is about so much more than cholesterol numbers.
In functional medicine, we view cardiovascular wellness as a reflection of your entire system — from how you eat and move to how you sleep, manage stress, and nourish your cells.
Supporting your heart doesn’t have to mean restriction; it’s about creating balance and giving your body what it needs to thrive.
The Foundation of Cardiovascular Health
Your heart and blood vessels depend on three main pillars:
1. Healthy fats and nutrient-rich foods to support optimal cholesterol balance.
2. Consistent movement to strengthen circulation and blood flow.
3. Stress regulation and restorative sleep to protect your vessels from inflammation.
Heart-Healthy Foods to Focus On
1. Omega-3 Fats (Wild Salmon, Sardines, Walnuts, Flaxseed):
These help reduce inflammation and support healthy cholesterol ratios.
2. Antioxidant-Rich Fruits & Vegetables (Berries, Leafy Greens, Beets):
Antioxidants protect blood vessels from oxidative stress and improve nitric oxide production for better circulation.
3. Fiber-Rich Foods (Oats, Chia, Beans, Lentils):
Fiber binds to cholesterol and helps your body eliminate excess LDL naturally.
4. Olive Oil & Avocado:
Monounsaturated fats improve HDL (good cholesterol) and lower small LDL particles — the ones most linked to cardiovascular risk.
5. Magnesium-Rich Choices (Pumpkin Seeds, Dark Chocolate, Spinach):
Magnesium helps regulate blood pressure and keeps blood vessels flexible.
Lifestyle Habits That Strengthen the Heart
Move daily.
Aim for at least 150 minutes of moderate activity weekly. Even walking counts.
Prioritize sleep.
Lack of sleep raises stress hormones, blood sugar, and blood pressure.
Practice stress resilience.
Try box breathing, yoga, or meditation — simple habits that lower inflammation and support heart rhythm stability.
Limit refined sugars and alcohol.
Both elevate triglycerides and oxidative stress, accelerating vascular aging.
Don’t forget strength training.
Building muscle improves insulin sensitivity, metabolism, and blood pressure.
A Functional Medicine Approach
Cardiovascular health is not about one lab result — it’s a whole-body equation.
We look at inflammation markers, nutrient status, hormones, and gut health because everything is interconnected.
Supporting your heart means supporting your entire physiology.
