How Functional Nutrition Can Help With Heart Health

What Do We Mean by Heart Health?

Heart health goes beyond just avoiding disease—in Functional Nutrition it is about optimizing how your cardiovascular system functions so you can live with energy, vitality, and longevity. When I create Personalized Nutrition plans I take into consideration two key aspects of heart health:

Maintaining the integrity of arterial and venous walls and relaxing blood vessels – This ensures proper circulation, prevents high blood pressure and reduces the risk of vascular damage and optimizing cardioprotective factors.
Lowering lipids (cholesterol, triglycerides, and other fats in the blood) – This helps reduce the buildup of plaque in arteries and lowers the risk of cardiovascular disease.

Functional nutrition takes a root-cause approach to heart health, using food, lifestyle and targeted interventions to support optimal function. Here are some of the strategies to help achieve these two key goals.

1. Relaxing Blood Vessels & Strengthening Arterial Walls

When blood vessels are flexible and strong, circulation improves, blood pressure remains balanced, and the heart doesn’t have to work as hard while maintaining a natural rhythm. Here’s how functional nutrition can help:

Key Nutrients & Functional Foods:

Magnesium – Found in leafy greens, nuts, seeds, and dark chocolate, magnesium relaxes blood vessels and helps to regulate heart rhythm.
Nitrate-Rich Vegetables – Beets, arugula, and spinach convert to nitric oxide in the body, helping blood vessels expand and improve circulation. Nitric Oxide is key to heart health
Omega-3 Fatty Acids – Found in fatty fish (salmon, sardines), flaxseeds, and walnuts, omega-3s help reduce inflammation and contribute to flexible, flowing arterial walls.
Antioxidants (Vitamin C & Polyphenols) – Berries, citrus fruits, green tea, and dark chocolate help reduce oxidative stress and protect blood vessel walls.
CoQ10 – Naturally present in heart-healthy foods like organ meats and nuts, CoQ10 supports energy production in heart cells and protects blood vessels.

Lifestyle Strategies:

Stress Management – Chronic stress tightens blood vessels. Deep breathing, meditation, and time in nature all promote relaxation.
Breathing Techniques – Focused breathwork can significantly enhance vascular relaxation. Try the simple BOLT Test (Body Oxygen Level Test) Take a normal breath in and out through your nose, then hold your breath after the out breath and count the seconds until you feel the first strong urge to breathe. A higher score (over 20 seconds) indicates better breathing efficiency and oxygenation.
Rebounding for Circulation – Daily rebounding on a mini-trampoline or even bouncing on your bed stimulates circulation, enhances lymphatic flow and supports cardiovascular health.

2. Lowering Lipids & Preventing Plaque Buildup

Keeping blood lipids like cholesterol and triglycerides in check is crucial for heart health.

Key Nutrients & Functional Foods:

Fiber-Rich Foods – Soluble fiber from oats, flaxseeds, chia seeds, and legumes binds to cholesterol, helping to remove it from the body.
Healthy Fats rich in Omega 3s – Replacing processed oils with extra virgin olive oil, avocados, and nuts can help lower LDL (bad cholesterol) while boosting HDL (good cholesterol).
Garlic & Onions – These contain natural compounds that help lower cholesterol and improve circulation.
Green Tea – The catechins in green tea can help lower LDL cholesterol and reduce overall inflammation.

Lifestyle Strategies:

Balanced Blood Sugar – Reducing sugar and refined carbs prevents high insulin levels, which can contribute to lipid imbalances.
Weight management – Achieving a 10% weight reduction can help to improve heart health and lower risk of cardiovascular disease

Final Thoughts: A Holistic Approach to Heart Health

Functional nutrition focuses on whole-food, anti-inflammatory strategies that support vascular health and lipid balance. By incorporating nutrient-dense foods, stress management and daily movement you can optimize your cardiovascular system for longevity and vitality. A personalized nutrition plan tailored to your unique needs with targeted functional foods can be the exact starting point you need to achieve optimal heart health.