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

Monday - 28/07/2025 03:09

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, sometimes the most impactful changes come from the simplest actions. Expensive pills and intense workouts can have detrimental effects on the body, particularly the heart. It's time to refocus on the fundamentals.

According to Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, heart disease develops gradually through daily choices. This also means it can be prevented through similar, consistent actions.

Here are some practical tips rooted in functional medicine.

Walking after a meal aids digestion and regulates blood sugar.

Short Walks After Meals

Even a brief, 10-minute walk after eating can significantly reduce blood sugar spikes. These walks aid in digestion, improve insulin sensitivity, and promote metabolic health. This is an easy habit to incorporate into even the busiest schedule.

Foods rich in Omega-3 fatty acids like salmon, flaxseeds and walnuts.

Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are vital for brain function, heart health, and reducing inflammation. Incorporate fatty fish like salmon and sardines, flaxseeds, and walnuts into your diet. Taking a high-quality omega-3 supplement is another option. These simple dietary changes can offer long-term benefits.

A person resting peacefully in bed, emphasizing the importance of quality sleep.

Prioritize Sleep

Quality sleep is a cornerstone of overall health. Sleep deprivation can weaken the immune system, contribute to weight gain, cause mental fog, and increase the risk of disease. Aim for 7-9 hours of uninterrupted, deep sleep each night, prioritizing sleep as much as diet and exercise.

Glass containers are a safer alternative to plastic for food storage.

Replace Plastic with Glass

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

A blood test vial, representing the importance of monitoring lipid markers for heart health.

Monitor Lipid Markers

Regular blood tests provide valuable insight into your health. Monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can give a more accurate picture of cardiovascular and metabolic health. Early detection is key to prevention, and these tests can identify potential problems long before symptoms appear.

A healthy heart represents the benefits of these lifestyle changes.