Science-Backed: 5 Simple Habits for a Dramatically Healthier Heart

Sunday - 27/07/2025 03:11

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 an era saturated with complex wellness advice, the most impactful changes are often the simplest. Heart health doesn't require extreme measures; it's built upon consistent, everyday choices.

Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, emphasizes that heart disease develops gradually through daily decisions, meaning it can also be prevented through similar consistent choices. His recommendations, rooted in functional medicine, offer practical, actionable steps for improving cardiovascular health.

Conceptual image representing heart health and preventative habits

1. Post-Meal Walks

A short walk after each meal, even just 10 minutes, can significantly reduce blood sugar spikes. These brief walks aid digestion, improve insulin sensitivity, and promote overall metabolic wellness. It's an accessible habit that can easily be incorporated into even the busiest schedules, offering more benefits than immediately lounging after eating.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain function, heart health, and reducing inflammation. Incorporating foods rich in omega-3s, such as fatty fish (salmon, sardines), flaxseeds, and walnuts, or taking a high-quality omega-3 supplement, can help prevent chronic diseases and support cognitive health as you age. This dietary adjustment offers significant long-term benefits.

Selection of foods rich in omega-3 fatty acids

3. Prioritize Sleep

Quality sleep is a fundamental pillar of health, not a luxury. Sleep deprivation is linked to various issues, including weakened immunity, weight gain, mental fog, and an increased risk of disease. Aim for 7-9 hours of uninterrupted, deep sleep each night, prioritizing sleep as much as you prioritize diet and exercise.

Person sleeping peacefully in a dark room

4. Reduce Plastic Use, Choose Glass

Plastics, especially those used for food and beverage storage, can release hormone-disrupting chemicals like BPA and phthalates. Regular 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 yet effective way to minimize exposure to harmful toxins.

Glass containers filled with food in a refrigerator

5. Monitor Comprehensive Lipid Markers

While weight and BMI are often tracked, blood tests offer a more in-depth view of health. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can provide a more accurate assessment of cardiovascular and metabolic health. Early detection is key to prevention, allowing for timely intervention years before symptoms manifest.