Science-Backed: 5 Small Changes for Big Heart Health Gains

Friday - 18/07/2025 04:26

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 an era dominated by complex wellness trends, the simplest actions often yield the most significant benefits. The focus is shifting away from costly pills and strenuous workouts towards fundamental practices for heart health.

Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health, emphasizes that heart disease develops gradually through daily choices. This also means that preventative measures can be equally incremental.

Here are some actionable tips rooted in functional medicine for improving cardiovascular health:

1. Post-Meal Walks

Even a brief, 10-minute walk after each meal can significantly reduce blood sugar spikes. These short strolls aid digestion, improve insulin sensitivity, and promote metabolic wellness. This easy-to-implement habit can fit into even the busiest schedules.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are vital for brain function, heart health, and reducing inflammation. Incorporating foods rich in Omega-3s, such as fatty fish (salmon, sardines), flaxseeds, and walnuts, or taking a high-quality supplement, can help prevent chronic diseases and support cognitive function as you age.

3. Prioritize Sleep

Quality sleep is essential for overall health. Sleep deprivation can weaken the immune system, contribute to weight gain, impair mental clarity, and increase disease risk. Aim for 7–9 hours of uninterrupted, deep sleep each night, prioritizing it as much as diet and exercise.

4. Avoid Plastic Containers

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. Using glass or stainless-steel containers is a simple way to minimize exposure to toxins.

5. Monitor Lipid Markers

While weight and BMI are often tracked, blood tests provide more in-depth health insights. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can offer a more accurate picture of cardiovascular and metabolic health. Early detection through these tests can help identify potential problems years before symptoms appear.