5 Science-Backed Tiny Habits for a Dramatically Healthier Heart

Thursday - 17/07/2025 03:25

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 a world saturated with complex health trends, the simplest actions often yield the most significant results. Costly supplements and intense workouts can sometimes have adverse effects on our bodies, especially the heart. It's time to refocus on fundamental practices for lasting well-being.

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

Here are some practical, evidence-based tips from Dr. Eliopoulo to promote heart health:

Walk After Each Meal

A brief, 10-minute walk after eating can significantly reduce blood sugar spikes. These short strolls aid digestion, improve insulin sensitivity, and support overall metabolic health. It's a simple yet effective way to incorporate movement into even the busiest of schedules.

Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are crucial 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 function as you age. This is a straightforward dietary change with long-term benefits.

Prioritize Sleep

Quality sleep is essential for overall health. Sleep deprivation can weaken your immune system, contribute to weight gain, impair mental clarity, and increase disease risk. Aim for 7-9 hours of uninterrupted, deep sleep each night, and prioritize sleep as much as you do diet and exercise.

Ditch Plastic, Choose Glass

Plastics, especially those used for food and drink storage, can release hormone-disrupting chemicals like BPA and phthalates. Long-term exposure to these chemicals has been linked to fertility issues, metabolic problems, and even cancer. Switching to glass or stainless-steel containers is a simple yet effective way to minimize your exposure to toxins.

Monitor Lipid Markers

While weight and BMI are commonly tracked, blood tests offer more detailed insights into your health. Regularly 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 is key to prevention, and these tests can identify potential issues years before symptoms appear.