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If you've recently learned that you have a high coronary artery calcium (CAC) score, you're not alone, and you're not without options. This test result can be unsettling, especially if you’ve never had symptoms and thought you were doing everything right. But at HealthspanMD, we believe a high calcium score isn’t a reason to panic; it’s a reason to take action.

The CAC test is one of the most powerful tools in preventive cardiology, and when used properly, it can help you intervene early, reduce your risk of heart attack, and add healthy years to your life. Our team specializes in longevity-focused, data-driven care that goes beyond prescriptions to help you build strength, optimize metabolic health, and take control of your future. If you’ve received a high score and aren’t sure what to do next, we’re here to guide you.

Schedule a call with HealthspanMD today and take the first step toward a stronger, smarter heart health strategy.

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Here are five steps you can take right now to move forward with confidence and purpose.

Step 1: Understand What the Score Really Means

If you’ve been told your CAC score is high, it’s natural to feel concerned, but the first step is to understand exactly what that number means.

A high CAC score indicates that calcified plaque has built up in your coronary arteries over time. This plaque is a sign of atherosclerosis, or hardening of the arteries, and it reflects your long-term risk of developing heart disease. However, it does not mean that you currently have a blockage or are in immediate danger of a heart attack.

Think of it like a smoke alarm: the score is a warning that something needs attention, not a confirmation that the house is on fire. Also, the calcium found on the scan is not what causes heart attacks. Rather, it signals that plaque has been present for years and may continue to progress without intervention.

A high score gives you a valuable opportunity to act early, before symptoms or complications arise. With the right strategy, many people are able to stabilize (or even reduce) their risk through focused prevention, lifestyle changes, and targeted medical support.

The key is not to ignore the number or panic, but to let it guide your next steps.

Step 2: Get a Clear, Personalized Action Plan

After receiving a high calcium score, many people are left feeling overwhelmed, anxious, or even helpless, especially if they aren’t given clear next steps. Unfortunately, it’s common for patients to be told to “watch and wait” or to only be offered vague advice. This approach misses the real opportunity: addressing the underlying drivers of heart disease head-on.

If you’ve been given a high score, the next step is to work with a healthcare provider who specializes in preventive and longevity-focused care. They can take a comprehensive look at all your risk factors, including:

  • Blood pressure
  • Cholesterol levels (and the right targets for you)
  • Blood sugar and insulin sensitivity
  • Inflammation markers
  • Body composition and muscle mass
  • Fitness and endurance levels

A proactive provider will help you build a plan that may include targeted medications, structured exercise routines, and lifestyle interventions designed to slow, stabilize, or even improve your cardiovascular health.

Remember: you are not powerless, and you deserve a strategy that’s as individualized as you are. The right plan can make all the difference in protecting your heart and extending your time.

Step 3: Build (or Maintain) Muscle

When most people think about heart health, they focus on cholesterol numbers, blood pressure, or cardio workouts. But one of the most important and often overlooked factors is muscle mass.

Building and maintaining muscle isn’t just about strength or appearance; it plays a direct role in protecting your heart. Strong muscles improve your metabolism, help regulate blood sugar and insulin levels, reduce inflammation, and support better circulation. All of these benefits contribute to a lower risk of cardiovascular disease.

In fact, maintaining muscle mass becomes even more critical as we age. Without intentional strength training, the body naturally loses muscle, which can lead to frailty, decreased mobility, and a higher risk of heart events.

Here’s how you can start:

  • Incorporate strength training exercises at least 2–3 times per week.
  • Focus on compound movements like squats, lunges, rows, and presses that work multiple muscle groups.
  • Start with bodyweight exercises or light weights and gradually progress.
  • Consider tools like resistance bands, free weights, or kettlebells for dynamic, full-body workouts.
  • Prioritize consistency over intensity. Even small improvements in strength pay big dividends.

Building muscle isn't just for athletes or young people. No matter your age, it’s never too late to get stronger, support your heart health, and feel more capable and energized every day.

Step 4: Improve Cardiovascular Fitness

Cardiorespiratory fitness (your heart and lungs' ability to supply oxygen to your muscles during activity) is one of the strongest predictors of long-term health and longevity. The good news? You don’t need to become a marathon runner to make meaningful improvements. Consistent aerobic exercise can dramatically enhance heart health, lower blood pressure, improve cholesterol levels, and support healthy blood sugar management.

Here’s how to boost your cardiovascular fitness effectively:

  • Aim for at least 150 minutes of moderate aerobic exercise each week, such as brisk walking, swimming, cycling, or dancing.
  • Focus on Zone 2 training, which means maintaining a pace where you can still hold a conversation but are clearly working.
  • If you're ready for more intensity, incorporate short bursts of higher-intensity intervals into your routine (such as faster walking or short jogs).
  • Include activities you enjoy, which makes consistency easier to maintain.
  • Track your progress, whether through time, distance, heart rate, or simply how you feel over time.

Even small improvements in cardiovascular fitness can lead to major reductions in heart disease risk. Regular aerobic activity doesn't just strengthen your heart muscle; it also improves your blood vessel function, metabolism, and even cognitive health.

Final Thoughts

Receiving a high coronary artery calcium score can feel overwhelming at first, but it’s also one of the most powerful opportunities you’ll ever have to transform your health. Rather than signaling defeat, a high score is a call to action: a clear sign that it's time to take charge of your future.

By understanding what your score truly means, developing a personalized action plan, building strength, improving cardiovascular fitness, and staying consistent with your efforts, you can dramatically reduce your risk of heart disease and improve both your lifespan and your quality of life.

At HealthspanMD, we specialize in helping individuals turn information into action. Our personalized, prevention-first approach is designed to give you a clear path forward, empowering you to build strength, protect your heart, and enjoy a longer, healthier life.

If you’ve received a high calcium score and want expert guidance on what to do next, schedule a call with our team today.

REQUEST AN APPOINTMENT