Science-Backed: Simple Habits for a Stronger Heart, According to Experts

Monday - 21/07/2025 04:14

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 complicated wellness advice, the simplest actions often have the biggest impact. Instead of relying on expensive pills or intense workouts, focusing on basic habits can significantly improve your heart health.

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

1. Walk After Each Meal

A short, 10-minute walk after eating can significantly reduce blood sugar spikes. These walks aid digestion, improve insulin sensitivity, and promote metabolic wellness. This simple habit is easy to incorporate into a busy schedule.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain function, heart health, and reducing inflammation. Include foods like salmon, sardines, flaxseeds, and walnuts in your diet. Consider a high-quality omega-3 supplement. These additions can help prevent chronic diseases and support cognitive health.

3. Prioritize Sleep

Quality sleep is essential for overall health. Sleep deprivation can weaken your immune system, cause weight gain, impair mental clarity, and increase disease risk. Aim for 7-9 hours of uninterrupted, deep sleep each night, and prioritize it as much as your 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. Over time, exposure to these chemicals can lead to fertility issues, metabolic problems, and even cancer. Using glass or stainless-steel containers minimizes your exposure to these toxins.

5. Monitor Lipid Markers

Regular blood tests offer valuable insights into your health. Monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can provide a more accurate assessment of your cardiovascular and metabolic health. Early detection allows for timely prevention.