Science-Backed Strategies: Simple Lifestyle Tweaks for a Healthier Heart

Thursday - 17/07/2025 05:15

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 a world saturated with complex wellness trends, the most impactful changes often come from the simplest actions. As Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, points out, heart disease develops gradually through everyday choices. This also means it can be prevented in the same way.

Here are some basic, yet effective habits to improve your heart health:

Walking after a meal promotes better blood sugar control.

Take a Walk After Every Meal

Even a short, 10-minute walk after eating can significantly reduce blood sugar spikes. These brief walks aid digestion, improve insulin sensitivity, and boost metabolic health. Integrating this into your routine can be a simple yet beneficial habit.

Salmon, flaxseeds and walnuts are rich in Omega-3 fatty acids.

Prioritize Omega-3 Fatty Acids

Omega-3s are crucial for brain function, heart health, and reducing inflammation. Incorporate foods like fatty fish (salmon, sardines), flaxseeds, and walnuts into your diet. Alternatively, consider taking a high-quality omega-3 supplement. This dietary change provides substantial long-term health benefits.

Prioritize Sleep

Quality sleep is essential for overall health. Sleep deprivation can compromise your immunity, lead to weight gain, cause mental fogginess, and increase the risk of disease. Aim for 7–9 hours of uninterrupted, deep sleep each night. Treat sleep as seriously as you treat your diet and exercise.

Glass containers can help minimize exposure to toxic chemicals.

Discard Plastic; Opt for Glass

Plastics, especially when 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.

Regular blood tests can provide valuable insights into your metabolic health.

Monitor Lipid Markers

Regular blood tests provide valuable insights into your health. Monitoring LDL cholesterol, high-sensitivity C-reactive protein (hs-CRP), and fasting insulin levels can give you a more accurate picture of your cardiovascular and metabolic health. Early detection through these tests can help you address potential problems before symptoms even appear.