Science-Backed: 5 Simple Habits for a Healthier Heart

Wednesday - 06/08/2025 07:27

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 health trends, the most impactful changes are often the simplest. Instead of relying on expensive pills or intense workouts that can strain the body, including the heart, returning to basic habits can be surprisingly effective.

According to Dr. Vassily Eliopoulos, Co-founder and Chief Medical Officer at Longevity Health, heart disease develops gradually through daily choices. This also means that it can be prevented through consistent, positive habits. His practical tips, rooted in functional medicine, offer a clear path to better heart health.

1. Walk After Meals

A short walk after eating, even for just 10 minutes, can significantly lower blood sugar spikes. These brief walks aid digestion, improve insulin sensitivity, and boost metabolic health. This simple habit can easily fit into a busy schedule and is a far better option than heading straight to the couch after a meal.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are vital 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 supplement, can help prevent chronic diseases and support cognitive function as you age. This is a straightforward dietary change that offers long-term benefits.

3. Prioritize Quality Sleep

Quality sleep is fundamental to overall health, not just a luxury. Sleep deprivation can weaken the immune system, lead to weight gain, cause mental fatigue, and increase the risk of disease. Aim for 7-9 hours of uninterrupted, deep sleep each night, and prioritize sleep as much as you do diet and exercise.

4. Reduce Plastic Usage

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

5. Monitor Key Lipid Markers

While weight and BMI often receive attention, blood tests offer deeper insights into health. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can provide a more accurate picture of cardiovascular and metabolic health. Early detection through these tests can identify potential issues years before symptoms appear, allowing for timely intervention.