Heart disease remains the leading cause of death in the U.S., but the good news is this: coronary artery disease (CAD) is largely preventable. At our practice, we take an integrative, proactive approach to cardiovascular health — combining cutting-edge testing, targeted nutrition, personalized movement, and lifestyle strategies that support your heart and your whole system.
Here’s how we work to prevent CAD with the best of both conventional and integrative medicine.
Go Beyond the Standard: Advanced Testing for Risk
Most annual physicals check a basic cholesterol panel, but that’s often not enough to detect early cardiovascular risk. Many individuals with “normal” cholesterol still experience heart attacks — which is why advanced testing can be a game-changer. Here are a few tools we use:
- Lipid Particle Testing (NMR or LDL-P) – Not all LDL cholesterol is created equal. Small, dense LDL particles are more atherogenic (likely to build plaque). Particle number gives a much clearer picture of risk than total cholesterol.
- Apolipoprotein B (ApoB): ApoB is the protein found on all atherogenic (plaque-forming) particles, including LDL, VLDL, and Lp(a). It’s considered a more accurate measure of harmful lipoproteins than LDL alone and is a strong predictor of cardiovascular risk.
- Lipoprotein(a) – A genetic, often overlooked risk factor. Elevated Lp(a) is associated with increased plaque formation and is not modified by diet or lifestyle — but knowing your level allows for targeted therapies and preventive strategies.
- Coronary Artery Calcium (CAC) Scan – A non-invasive CT scan that detects calcified plaque in the coronary arteries. A CAC score of zero is highly reassuring; anything above that gives insight into your current plaque burden.
- VO₂ Max Testing – This test measures your maximal oxygen consumption during exercise and is one of the best predictors of cardiovascular fitness and longevity. A higher VO₂ max = a more resilient heart.
By combining these assessments, we can create a deeply personalized prevention strategy — long before symptoms ever appear.
Move with Purpose: The Power of Exercise
When it comes to protecting your heart, exercise is medicine. Research shows regular movement can:
- Improve lipid profiles and blood pressure
- Reduce insulin resistance and inflammation
- Strengthen the heart muscle and vascular function
- Improve mood, sleep, and stress resilience
We recommend a mix of:
- Aerobic exercise – Aim for at least 150 minutes per week of moderate intensity (like brisk walking, jogging, cycling, or swimming) or 75 minutes of vigorous activity.
- Strength training – 2+ days per week to support metabolic health, bone density, and muscle mass.
- Zone 2 cardio – Low-intensity endurance workouts (where you can still talk comfortably or we can get precise data with VO2 max testing) improve mitochondrial health and fat metabolism — key factors in long-term heart protection.
- VO₂ max training – Short bursts of high-intensity exercise help increase your cardiovascular ceiling and overall heart efficiency.
Eat to Lower Inflammation and Support Vascular Health
Food can be one of your most powerful tools for prevention. An anti-inflammatory, whole-foods-based diet not only supports healthy weight and blood sugar but also improves cholesterol balance and endothelial function.
We recommend focusing on:
- A Mediterranean-style diet – Rich in vegetables, fruits, legumes, nuts, whole grains, and omega-3 fats from fish or flax
- Fiber – Supports gut microbiota and helps lower LDL cholesterol
- Healthy fats – Avocados, olive oil, nuts, and seeds improve HDL and reduce inflammation
- Cruciferous vegetables – Like broccoli, kale, and cauliflower, which support detoxification pathways
- Limit added sugar, refined carbs, and trans fats, which promote inflammation and oxidative stress
For some, individualized nutrition testing or CGM (continuous glucose monitoring) can fine-tune the plan further.
Integrate Mind–Body Support
Chronic stress raises cortisol, blood pressure, and inflammation — all of which increase CAD risk. Practices like:
- Mindful movement (yoga, tai chi, walking in nature)
- Breathwork or meditation
- Quality sleep routines
- Connection and community
…all play a meaningful role in heart health and need to also be prioritized.
Prevention is Power
You don’t have to wait for symptoms to take action. By combining advanced testing, targeted nutrition, purposeful movement, and supportive lifestyle strategies, we help our patients stay ahead of heart disease — and feel more energized, empowered, and connected to their health.
Want to know your personal risk — and what you can do about it? Get scheduled with one of our providers for an evaluation.
