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

Thursday - 17/07/2025 03:31

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, the simplest actions often yield the most significant results. Forget costly pills and intense workouts; it's time to revisit the fundamentals for optimal heart health.

Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, emphasizes that heart disease develops gradually through everyday choices. This also means it can be prevented through consistent, small changes. Here are some of his expert, practical tips rooted in functional medicine.

Taking a walk after eating can help improve digestion

Walk After Every Meal

Even a short, 10-minute walk after eating can significantly reduce blood sugar spikes. These brief walks aid digestion, improve insulin sensitivity, and promote metabolic wellness. This simple habit can easily fit into even the busiest schedules and is far more beneficial than immediately collapsing on the couch after a meal.

Omega-3 rich foods like salmon are beneficial for heart health

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 like salmon and sardines, flaxseeds, and walnuts, or taking a high-quality supplement, can help prevent chronic diseases and support cognitive health as you age. This simple dietary adjustment offers long-term benefits.

Getting enough sleep can improve your mood

Prioritize Sleep

Quality sleep is not a luxury; it is a fundamental element of overall health. Sleep deprivation is linked to a range of issues, from weakened immunity and weight gain to mental fog and increased disease risk. Aim for 7-9 hours of uninterrupted, deep sleep each night, and prioritize sleep as much as you do your diet and exercise routine.

Ditch Plastic, Choose Glass

Plastics, especially those used for food and drink storage, can leach hormone-disrupting chemicals like BPA and phthalates. Over time, regular exposure to these chemicals has been associated with fertility problems, metabolic disruptions, and even cancer. Using glass or stainless-steel containers is a simple yet effective way to minimize your exposure to harmful toxins.

Lipid marker monitoring is important for health

Monitor Lipid Markers

While weight and BMI often receive attention, blood tests provide more in-depth health insights. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can offer a more accurate picture of your cardiovascular and metabolic health. Early detection is key to prevention, and these tests can identify potential issues years before symptoms appear.