Small Changes, Big Impact: Science-Backed Habits for a Healthier Heart

Saturday - 09/08/2025 04:04

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 most impactful changes often stem from the simplest actions. Instead of relying on expensive pills or intense workouts that can strain the body, especially the heart, it's time to revisit the fundamentals.

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, small changes. His advice, rooted in functional medicine, cuts through the noise to highlight what truly works.

Here are some expert-backed tips to improve your heart health:

1. Walk After Meals

Even a short, 10-minute walk after eating can significantly lower blood sugar spikes. These brief walks aid digestion, boost insulin sensitivity, and support metabolic health. This low-effort habit can be easily integrated into even the busiest schedules and offers a healthier alternative to collapsing on the couch immediately after a meal.

2. 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 into your diet, or taking a high-quality omega-3 supplement, can help prevent chronic diseases and support cognitive aging. This is a simple dietary adjustment with long-term benefits.

3. Prioritize Sleep

Quality sleep is a fundamental pillar of health, not just a luxury. Sleep deprivation is linked to various problems, including weakened immunity, weight gain, mental fog, and increased disease risk. Aim for 7-9 hours of uninterrupted, deep sleep each night, prioritizing it as much as your diet and exercise.

4. Ditch Plastic, Embrace Glass

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

5. Monitor Lipid Markers, Not Just LDL

While many focus on weight or BMI, blood tests offer deeper insights into your health. 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. Prevention begins with awareness, and these tests can identify potential issues years before symptoms arise.

6. Make Your Heart Healthy

By following these tips, you can significantly improve your heart health.

7. Manage Blood Pressure

Keeping your blood pressure within a healthy range is crucial for preventing heart disease. Regular monitoring and lifestyle adjustments can help maintain optimal levels.