Small Steps, Big Heart: Science Reveals Simple Habits for Optimal Cardiovascular Health

Wednesday - 16/07/2025 05:25

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 an era saturated with complex wellness trends, the simplest actions often yield the most significant results. Forget costly pills and intense workouts; it's time to refocus on the fundamentals for heart health.

Dr. Vassily Eliopoulos, 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. Here are some practical, science-backed tips:

Take a walk after eating to lower blood sugar.

1. Walk After Each Meal

Even a brief, 10-minute walk after eating can significantly reduce blood sugar spikes. These short walks aid digestion, improve insulin sensitivity, and promote metabolic wellness. It's an easily incorporated habit with substantial benefits.

Foods rich in omega-3 fatty acids, such as salmon.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids 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 a high-quality omega-3 supplement. These additions can help prevent chronic diseases and support cognitive health as you age.

3. Prioritize Sleep

Quality sleep is a necessity, not a luxury. Sleep deprivation is linked to weakened immunity, weight gain, mental impairment, and increased disease risk. Aim for 7-9 hours of uninterrupted, deep sleep nightly, treating it with the same importance as your diet and exercise.

Glass containers for food storage instead of plastic.

4. Ditch Plastic, Choose Glass

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

Blood test results for monitoring lipid markers.

5. Monitor Lipid Markers

Regular blood tests offer valuable health insights beyond just weight or BMI. 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 is key to prevention, allowing you to address potential issues before symptoms arise.