Heart disease remains the leading cause of death globally. In 2023, cardiovascular disease (CVDs) accounted for 17.9 million deaths worldwide. Of these deaths, a significant portion (85%) were due to heart attack and stroke. Though many heart attacks are preventable through simple, consistent daily habits, it is often overlooked. Dr. Vassily Eliopoulos, M.D., a board-certified emergency medicine doctor from New York, known as Dr. Vass, shares five evidence-based habits to protect heart health and reduce the risk of heart attacks.
“If you never, ever want to be the person who gets surprised by a heart attack, here are the five healthy habits that you need in your life. Most heart attacks don’t happen out of nowhere. They build slowly through habits that you didn’t even know were hurting,” he notes in a video shared on Instagram. Here are the five heart-healthy habits that you can follow to reduce the risk of heart attacks.
Yes, that’s right. Something as basic as a walk can reduce the chances of a heart attack. A brisk 10-minute walk after meals can significantly lower blood sugar spikes. Sugar spikes contribute to inflammation and plaque buildup in arteries, the key risk factors for heart disease. “Even walking for just 10 minutes after a meal can help lower that postprandial blood sugar spike,” Dr. Vass explained. Research also backs the habit of post-meal walking as it improves glucose control and reduces cardiovascular risk.
Incorporating omega-3 fatty acids into your diet is critical for heart health. Dr. Vass recommends eating wild-caught fish like salmon or taking a high-quality omega-3 supplement. “Wild-caught fish or a high-quality omega-3 supplement can help to lower triglyceride levels, lower intravascular inflammation, and reduce arterial stiffness,” he said. The American Heart Association emphasizes that omega-3s decrease triglycerides and may lower the risk of coronary artery. Studies also confirm that omega-3 supplementation can reduce cardiovascular events, like heart attack or stroke, in people who already have cardiovascular disease (CVD).
Sleep is non-negotiable for heart health, the doctor said. “Sleeping less than six hours a night can increase heart attack risk by up to 200%,” Dr. Vass warned. It is important to get a good night’s sleep every day, as if your life depends on it. Prioritize sleep, and aim for consistency and eight quality hours a night. Insufficient sleep is linked to higher risks of heart attack and stroke.
Every day, exposure to plastics can harm heart health. Dr. Vass advises switching to glass containers to avoid chemicals like phthalates, which are found in plastics. These chemicals are linked to inflammation and arterial damage. “Plastics leak chemicals like phthalates, which disrupt hormones, drive inflammation, and over time, can help to push hardening of the arteries,” he said. “Store food in glass, filter your water, and never heat anything in plastic.” Several studies have found that phthalate exposure is associated with increased cardiovascular risk.
Routine blood tests can reveal heart attack risk years before symptoms appear, but standard cholesterol checks may not tell the full story. Dr. Vass urges monitoring advanced markers like apolipoprotein B, lipoprotein(a), homocysteine, and high-sensitivity CRP on a regular basis. “These can help show your real heart attack risk, years before any symptoms show up,” he said. “You likely don’t need a prescription. You need the right habits, the right data, and consistency.”
