Science-Backed: 8 Simple Habits for a Stronger Heart

Sunday - 10/08/2025 04:05

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 saturated with complex wellness trends, the simplest actions often yield the most significant results. Many have witnessed the adverse effects of expensive pills and intense workouts on the body, particularly the heart. It's time to revert to fundamental practices before it's too late.

According to Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, "Heart disease doesn’t just happen overnight. It builds slowly, through daily choices. And that means it can also be prevented the same way.”

Here are practical, straightforward tips rooted in functional medicine to enhance your heart health:

1. Walk After Each Meal

Even a brief, 10-minute walk after eating can significantly reduce blood sugar spikes. These short strolls aid in digestion, improve insulin sensitivity, and promote metabolic wellness. This is a low-effort, high-reward habit that can fit into even the busiest schedules, offering a better alternative to immediately lounging after a meal.

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 prevent chronic diseases and support cognitive aging. This is a simple dietary adjustment with long-term benefits.

3. Prioritize Sleep

Quality sleep is not a luxury but a fundamental aspect of health. Sleep deprivation is linked to a range of issues, from weakened immunity and weight gain to mental sluggishness and increased disease risk. Aim for 7–9 hours of uninterrupted, deep sleep each night, treating sleep with the same importance as diet and exercise.

4. Reduce Plastic Use

Plastics, particularly those used for food and beverage storage, are known to release hormone-disrupting chemicals like BPA and phthalates. Regular exposure to these chemicals has been associated with fertility issues, metabolic disruptions, and even cancer. Using glass or stainless-steel containers is a simple yet effective way to minimize your exposure to toxins.

5. Monitor Lipid Markers

While many focus on weight or BMI, blood tests offer more detailed health insights. 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 knowledge, and these tests can identify potential problems years before symptoms appear.