Science-Backed Daily Habits for a Stronger Heart: Simple Steps to Cardiovascular Health

Saturday - 26/07/2025 06:25

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 wellness trends, the most straightforward actions often yield the most significant benefits. Instead of relying on expensive pills and intense workouts that can strain the body, including the heart, it's time to return to the basics.

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

Here are some practical, science-backed tips from Dr. Eliopoulos to improve your heart health:

1. Short Walks After Meals

Walking after eating can help regulate blood sugar levels

A brief 10-minute walk after each meal can substantially reduce blood sugar spikes. These walks aid digestion, improve insulin sensitivity, and boost metabolic wellness. This habit is easy to incorporate into even the busiest schedules and is a healthier alternative to immediately relaxing after eating.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are vital for heart and brain health

Omega-3 fatty acids are vital for brain function, heart health, and reducing inflammation. Increase your intake by including fatty fish like salmon and sardines, flaxseeds, and walnuts in your diet. Alternatively, consider a high-quality omega-3 supplement. This simple dietary change offers long-term health benefits.

3. Prioritize Sleep

Getting enough sleep is crucial for overall health

Quality sleep is fundamental to good health. Sleep deprivation is linked to weakened immunity, weight gain, 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

Opting for glass over plastic can reduce exposure to harmful chemicals

Plastics, particularly 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. Switching to glass or stainless-steel containers is a simple way to reduce your exposure to toxins.

5. Monitor Lipid Markers

Regular blood tests can provide valuable insights into heart health

While many focus on weight or BMI, blood tests can reveal more detailed health information. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can provide a more accurate picture of your cardiovascular and metabolic health. Early detection through these tests allows for timely intervention and prevention.