Science-Backed: 5 Simple Habits for a Stronger, Healthier Heart

Friday - 18/07/2025 03:16

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 dominated by complex wellness trends, sometimes the most impactful changes come from the simplest actions. Expensive pills and intense workouts can have unintended consequences, making it crucial to revisit the fundamentals for maintaining heart health.

Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, emphasizes that heart disease develops gradually through daily choices and, therefore, can be prevented in the same way. His advice focuses on practical, evidence-based strategies rooted in functional medicine.

1. Walk After Meals

A short, 10-minute walk after each meal can significantly reduce blood sugar spikes. These walks aid digestion, improve insulin sensitivity, and promote metabolic wellness. This low-effort habit is easy to incorporate into busy schedules and is a healthier alternative to sitting immediately after eating.

Taking a walk after eating for better health

2. 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. Consider taking a high-quality omega-3 supplement to prevent chronic diseases and support cognitive function. This dietary change offers substantial long-term benefits.

3. Prioritize Sleep

Quality sleep is not a luxury but a fundamental aspect of health. Sleep deprivation is linked to weakened immunity, weight gain, mental cloudiness, and increased disease risk. Aim for 7–9 hours of uninterrupted, deep sleep each night, treating sleep as seriously as 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. Regular exposure to these chemicals is associated with fertility issues, metabolic disorders, and even cancer. Switching to glass or stainless-steel containers is a simple way to minimize exposure to toxins.

5. Monitor Lipid Markers

While weight and BMI are commonly tracked, blood tests provide deeper insights into health. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels offers a more accurate assessment of cardiovascular and metabolic health. Early detection through these tests can identify potential issues years before symptoms appear, enabling timely intervention.