Science-Backed: 5 Small Habits for a Major Heart Health Boost

Monday - 28/07/2025 07:26

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 advice, sometimes the most impactful changes come from the simplest actions. Expensive pills and intense workouts can take a toll on the body, especially the heart. It's time to rediscover the power of basic habits.

Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, emphasizes that heart disease develops gradually through everyday choices. This also means it can be prevented through consistent, small changes. His advice focuses on practical, evidence-based strategies rooted in functional medicine.

1. Short Walks After Meals

Even a brief, 10-minute walk after eating can significantly lower blood sugar spikes. These walks aid digestion, improve insulin sensitivity, and boost metabolic health. This simple habit is easy to incorporate into a busy schedule and offers a much better alternative to immediately sitting down after a meal.

Walking after meals helps lower blood sugar

2. Increase Omega-3 Fatty Acid Intake

Omega-3 fatty acids are vital for brain function, heart health, and reducing inflammation. Incorporate fatty fish like salmon and sardines, flaxseeds, and walnuts into your diet. Consider a high-quality omega-3 supplement. This dietary change can help prevent chronic diseases and support cognitive function as you age.

3. Prioritize Sleep

Quality sleep is a necessity, not a luxury. Sleep deprivation is linked to weakened immunity, weight gain, mental fog, and a higher risk of disease. Aim for 7-9 hours of uninterrupted, deep sleep each night. Treat sleep with the same importance as diet and exercise.

4. Replace Plastic with Glass

Plastics, especially those used for food and drink storage, can release hormone-disrupting chemicals like BPA and phthalates. Over time, 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 way to reduce exposure to toxins.

Using glass instead of plastic reduces exposure to toxins

5. Monitor Key Lipid Markers

While weight and BMI are commonly tracked, blood tests can reveal more detailed health information. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels provides a clearer picture of cardiovascular and metabolic health. Preventative measures start with awareness, and these tests can identify potential problems years before symptoms arise.