Science-Backed Steps to a Healthier Heart: 5 Simple Habits for a Stronger You

Monday - 14/07/2025 04:21

In the era of complex wellness trends, it is often the simplest tasks that have a more profound effect. We have seen costly pills and remedies having brutal repercussions on our body, and we have seen what heavy and muscle-intensive workouts do to our body, especially our heart. Now is the time to switch back to the basics, before it gets too late.According to Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health and a Cornell-trained longevity specialist, says that “heart disease doesn’t just happen overnight. It builds slowly, through daily choices. And that means it can also be prevented the same way”.His practical, no-fluff tips that are rooted in functional medicine cut through the noise from what truly works. Let us take a look at his expert opinion and the tips shared by him one by one.

In a world saturated with complex wellness advice, the most impactful changes are often the simplest. Costly pills and intense workouts can sometimes have negative effects, especially on the heart. It's time to prioritize fundamental habits for lasting heart health.

Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, emphasizes that heart disease develops gradually through daily choices. This also means it can be prevented through consistent, positive habits. These straightforward tips, rooted in functional medicine, can help you cut through the noise and focus on what truly works.

1. Walk After Meals

A short, 10-minute walk after each meal can significantly reduce blood sugar spikes. These brief strolls aid digestion, improve insulin sensitivity, and promote metabolic wellness. This low-effort habit is easy to integrate into even the busiest schedules, and it's a healthier alternative to sitting immediately after eating.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain function, heart health, and reducing inflammation. Incorporate foods like fatty fish (salmon, sardines), flaxseeds, and walnuts into your diet. Alternatively, consider taking a high-quality omega-3 supplement. This simple dietary change can offer long-term benefits, including preventing chronic diseases and supporting cognitive function.

3. Prioritize Sleep

Quality sleep is essential for overall health. Sleep deprivation is linked to weakened immunity, weight gain, mental fog, and increased disease risk. Aim for 7-9 hours of uninterrupted, deep sleep each night, treating sleep as seriously as your diet and exercise.

4. Reduce Plastic Use

Plastics, especially those used for food and drink storage, can release hormone-disrupting chemicals like BPA and phthalates. Prolonged exposure to these chemicals has been associated with fertility issues, metabolic problems, and even cancer. Switching to glass or stainless-steel containers is a simple way to minimize exposure to toxins.

5. Monitor Lipid Markers

Beyond weight and BMI, blood tests can provide deeper insights into your health. Regularly monitor LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels for a more accurate assessment of cardiovascular and metabolic health. Early detection through these tests can help identify potential problems before symptoms manifest.