Heart disease is one of the leading causes of death worldwide, responsible for 1 in every 5 deaths in the United States alone. And while that statistic is sobering, there’s something even more important to know:
About 80% of heart disease cases are preventable.
Conventional medicine offers some powerful options for acute intervention. But if you’re acute, then prevention is already a thing of the past.
So, what can you do to prevent heart disease?
In functional medicine, we don’t wait for you to have a heart attack to begin treatment. Instead, we use cutting-edge lab tests, targeted supplements, lifestyle medicine, and integrative therapies to help you make the changes that prevent that heart attack from happening in the first place.
Keep reading to see how simple, proactive changes can make all the difference for your heart health.
The Functional Medicine Lens on Heart and Brain Health
Whenever you work with a functional medicine doctor, they’re going to see your illness as part of the larger ecosystem of your body. They look for the root cause of your disease and use that information to create a personalized treatment plan.
But what does that mean when it comes to heart health?
Your heart is connected to so many systems — from circulation to digestion, detoxification to metabolism, and even your mood and mental health. In fact, the heart is so deeply woven into other systems that you might wonder how a functional medicine provider can possibly pinpoint the root cause.
The key lies in looking at the body as a whole. Yes, the heart is a key part of many of the body’s systems, but that interconnectedness can actually work to your advantage.
Heal your gut, and you support your heart. Reduce inflammation, and you protect your heart. Work on your mental health, and you strengthen your heart.
Of course, that’s not all functional medicine considers.
Providers also look at specific contributors like inflammation in your blood vessels, how well your body processes fats and sugars, and whether your energy metabolism is in balance. They’ll also check your ability to neutralize free radicals, since oxidative stress can damage cells, weaken mitochondria, and lead to plaque buildup in your arteries.
All of this might sound like a lot, but functional medicine breaks it down into simple, doable steps.
4 Steps to Prevent Heart Disease:
Often, people ask— What is the single most effective way of reducing risk of heart disease?
Unfortunately, there isn’t a simple answer, especially in functional medicine, where we look at disease as part of the system as a whole.
But, there is one thing that will make all the difference:
Commitment to supporting your heart. Going all in on the habits and strategies that benefit your heart to support your body as a whole.
And while there’s no single shortcut, there is a clear path you can take to prevent heart disease.
At Boulder Holistic Functional Medicine in Boulder, Colorado, we use four key steps—testing, supplementation, lifestyle medicine, and integrative therapies— to determine the root cause of your heart troubles and inform your best path to heart disease prevention.
Step 1: Testing for Heart Disease
When it comes to heart disease prevention, testing is always the first step. We need to get an idea of what’s happening in your body, which often means going beyond the standard cholesterol tests.
At Boulder Holistic Functional, we use testing to find hidden risks like inflammation, blood sugar imbalances, and the health of your blood vessels. By identifying these hidden risks early, we are able to support primary, secondary, and tertiary prevention of cardiovascular diseases.
Here are five of the functional medicine labs we recommend for heart disease prevention:
Hs-CRP (high-sensitivity C-reactive protein):
This test looks at inflammation in your body. Since inflammation is one of the biggest drivers of heart disease, it’s a powerful early warning sign.
Homocysteine
This test measures the levels of homocysteine. When it’s too high, this amino acid can irritate blood vessels and increase your risk of stroke. High homocysteine is often connected to low levels of certain B vitamins.
NMR Lipid Panel
Most conventional medicine providers focus on the numbers of LDL “bad” versus HDL “good” cholesterol, which is only part of the picture. A full NMR lipid panel shows us the size and number of LDL particles, which is a much better predictor of heart disease.
It also measures Lipoprotein(a) and Apolipoprotein B (ApoB)—two markers often discussed for health and longevity. Elevated levels of either can increase cardiovascular risk, making the NMR panel a powerful tool for early prevention and personalized care.
Hemoglobin A1c (HgA1c)
This test shows your average blood sugar levels over the past three months. When your blood sugar is even a little too high, it can cause damage to your blood vessels and increase your risk of heart disease, stroke, and other complications tied to poor circulation.
Fasting Insulin and Glucose
These show how your body handles sugar and can pick up early signs of metabolic imbalance long before diabetes develops. For example, your fasting glucose might look normal, but if your insulin levels are already high, it means your body is working overtime just to keep blood sugar stable. Over time, this imbalance can wear down your blood vessels, raise inflammation, and set the stage for heart disease.
Coronary Artery Calcium (CAC) Scan
This CT scan can detect calcium deposits in your coronary arteries— the vessels that supply blood to your heart. The presence of calcium indicates atherosclerosis, or plaque buildup, which can narrow arteries and increase the risk of heart attack or stroke.
Hormone Testing
While hormone imbalances may not seem connected to heart health, they can actually increase your risk of heart disease. Hormone health affects your blood pressure, cholesterol, inflammation, and even how your body handles stress. A full hormone panel that measures thyroid, testosterone, estrogen, and cortisol can help us get a clearer picture of your overall health.
Each of these tests provides a different perspective on the health of your heart. Together, they can give your provider a clearer picture of which systems in your body are working well and which need more support.
Step 2: Introduce targeted supplements to support a healthy heart
Once your test results are in, your provider can create a plan just for you, which may include supplements to correct imbalances and support your heart.
Some of the most effective supplements to prevent heart disease include:
- High-Quality Multivitamin: Covers all of the bases, but is especially effective at providing essential cell protectors like antioxidants and B vitamins.
- Methylated B Vitamins (B6, B12, Folate): Help keep homocysteine in check and support healthy blood vessels. Also helps with methylation
- Fish Oil (EPA/DHA): Omega-3s reduce inflammation, support blood flow, and balance cholesterol.
- Magnesium (preferably glycinate or citrate): Relaxes blood vessels, lowers blood pressure, and supports heart rhythm.
- Alpha Lipoic Acid: A powerful antioxidant that supports blood sugar balance and reduces oxidative stress.
- Choline: Important for liver function and supports essential liver functions like detox and methylation. Also helps lower homocysteine levels.
- N1O1 (Nitric Oxide support): Promotes better circulation by helping blood vessels relax.
- Arterosil: A clinically studied supplement that supports the endothelial glycocalyx—a protective lining of the arteries.
- Resveratrol: A potent antioxidant found in red grapes and berries that supports healthy blood vessels, reduces inflammation, and helps protect against arterial damage.
- CoQ10: Supports energy production in heart cells and acts as a powerful antioxidant. Especially important for those taking statins, which can deplete CoQ10 levels.
- Vitamin D3/K2: Work together to support calcium balance—Vitamin D helps absorb calcium, while K2 directs it into bones (not arteries), promoting strong bones and a healthy cardiovascular system.
- Prodrom Neuro: This supplement is designed to restore plasmalogens— a phospholipid that protects your cells from oxidative and inflammatory damage that could lead to heart disease
Your provider can help you choose which supplements will benefit you the most. Always check with your provider before you add or change your current medications or supplements.
Step 3: Implement lifestyle strategies for risk factor reduction, prevention, and treatment of cardiovascular disease
No pill can substitute for the power of daily choices. Many of these lifestyle strategies are effective for more than just heart disease prevention. A healthy diet, regular exercise, and better sleep hygiene are your most potent preventative tools when it comes to fighting disease.
Diet
The Mediterranean diet is one of the best for heart health. Think colorful vegetables, fresh fish, olive oil, legumes, and nuts—foods that naturally calm inflammation and protect your heart.
Even a few months of this diet can reduce your risk of cardiovascular disease and stroke. And the longer you stick with it, the greater the benefits.
Blood sugar balance is just as important. Spikes and crashes put extra strain on your heart over time. To keep things steady, focus on whole, nutrient-dense foods and cut back on processed options and refined sugar. This helps prevent insulin resistance, one of the hidden drivers of heart disease.
Movement
Regular exercise doesn’t have to mean joining a gym. As little as 30 minutes of moderate exercise– walking, biking, swimming, dancing– is enough to keep your heart healthy. The key is to find movement you actually enjoy, because consistency matters more than intensity.
Cardio often gets all the attention for heart health, but strength training plays a big role, too. Just two days a week can make a noticeable difference—supporting healthy blood flow, steady blood sugar, and a strong metabolism.
Sleep
Sleep isn’t just about resting your body for the next day. Your body does all sorts of essential tasks when you’re sleeping, including regulating your blood sugar, balancing your hormones, and repairing any damaged cells or blood vessels.
Without a good night’s sleep, you are more likely to have high levels of cortisol and inflammation. Plus, it can also mess with your blood sugar and put unnecessary strain on your heart.
Aim for 7–9 hours of restful sleep each night and try to keep a consistent schedule. Even small things like dimming the lights an hour before you go to bed, keeping your bedroom cool, and limiting screen time can make a huge difference in your sleep hygiene and heart health.
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The good news is, you don’t have to overhaul your entire routine to see benefits. When it comes to lifestyle changes, a little really does go a long way. Start small, move consistently, and build from there as your strength and confidence grow.
Step 4: Complementary Therapies to Keep Your Heart Resilient
Many complementary therapies support a healthy heart. One of the ones we recommend the most at Boulder Holistic is HBOT (Hyperbaric Oxygen Therapy).
This therapy delivers oxygen at higher pressure, which can help with tissue repair, circulation, and reducing oxidative stress. While research for heart disease is still ongoing, early studies and patient experiences suggest promising benefits.
Other options include mind-body solutions like meditation and HRV (heart rate variability) training. Infrared saunas and even simple cold showers can boost circulation and support blood vessel health. Meanwhile, acupuncture, massage, yoga, and Tai Chi are all gentle ways to reduce stress and improve circulation.
It’s About Prevention, Not Just Intervention
Heart disease may be one of the leading causes of death worldwide, but it doesn’t have to be part of your story. The choices you make today truly matter—especially if you’re ready to stop reacting and start preventing.
Each of the steps we’ve covered—testing, supplementation, movement, diet, and complementary therapies—offers a powerful way to support your heart. When you put them together, you’re giving yourself the best possible chance at lifelong heart health.
Looking for support in preventing heart disease? Boulder Holistic Functional Medicine can help. Schedule your consultation today, and let us help you find your best path to better heart health.
