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

Thursday - 17/07/2025 03:15

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 most impactful changes often stem from the simplest actions. Costly pills and intense workout routines can sometimes have adverse effects on the body, particularly the heart. It's time to refocus on fundamental practices.

According to Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, heart disease develops gradually through daily choices. This also means that it can be prevented through consistent, positive habits.

Here are some practical, straightforward tips rooted in functional medicine that can make a significant difference.

Take a Walk After Meals

Even a brief, 10-minute walk following a meal can substantially reduce blood sugar spikes. These short walks aid in digestion, improve insulin sensitivity, and support metabolic wellness. This low-effort, high-reward habit can easily be integrated into even the busiest schedules. It's a far better choice than heading straight for the couch after eating.

Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in 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 omega-3 supplement, can help prevent chronic diseases and support cognitive function as we age. This simple dietary adjustment offers substantial long-term benefits.

Prioritize Sleep

Quality sleep is not a luxury but a fundamental requirement for good health. Sleep deprivation has been linked to a range of issues, from weakened immunity and weight gain to impaired mental clarity and an increased risk of disease. Aim for 7-9 hours of uninterrupted, deep sleep each night, and prioritize sleep as much as you prioritize diet and exercise.

Reduce Plastic Use

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 disruption, and even cancer. Switching to glass or stainless-steel containers is a simple yet effective way to minimize exposure to toxins.

Monitor Lipid Markers

While weight and BMI often get attention, blood tests offer deeper insights into overall health. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can provide a more accurate picture of cardiovascular and metabolic health. Prevention begins with knowledge, and these tests can help identify potential problems years before symptoms appear.