Science-Backed: 5 Easy Habits for a Healthier Heart

Thursday - 31/07/2025 04:01

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 today's world of complex wellness trends, the simplest actions often have the most significant impact. Instead of relying on expensive pills and intense workouts that can strain the body, especially the heart, it's time to focus on fundamental habits.

According to Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, heart disease develops gradually through daily choices and can be prevented in the same way. Here are some practical tips rooted in functional medicine that can make a real difference.

Heart health improvement with small habits

1. Walk After Every Meal

Even a short, 10-minute walk after eating can significantly lower blood sugar levels. These brief walks aid in digestion, improve insulin sensitivity, and promote metabolic well-being. It's an easy way to boost your health, even with a busy schedule, and it’s a much better option than heading straight to the couch.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are vital for brain function, heart health, and reducing inflammation. Incorporating foods like 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 simple dietary change offers long-term benefits.

3. Prioritize Sleep

Quality sleep is essential for overall health. Lack of sleep is linked to weakened immunity, weight gain, mental cloudiness, and an increased risk of disease. Aim for 7–9 hours of uninterrupted, deep sleep each night, prioritizing sleep as much as diet and exercise.

Importance of quality sleep for heart health

4. Ditch Plastic, Choose Glass

Plastics, especially when 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 issues, metabolic problems, and even cancer. Using glass or stainless-steel containers is a simple but effective way to minimize your exposure to toxins.

5. Monitor Lipid Markers

While weight and BMI are often tracked, 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 assessment of cardiovascular and metabolic health. Prevention starts with awareness, and these tests can identify potential issues before symptoms appear.