Health
Simple Secrets For Maintaining A Healthy Heart

Living a long and healthy life is a goal many of us strive for, and maintaining a healthy heart is a key component to achieving that. Heart surgeon Jeremy London, MD, who has dedicated over 25 years to studying coronary arteries, shares his top three tips for promoting heart health and longevity. These insights are designed to help you make simple yet effective changes to your lifestyle that can lead to a longer, healthier life.
Conscious Eating
The food choices you make play a significant role in your heart health. Dr. London emphasizes the importance of being mindful about what you consume.
“Think about what you put in your mouth,” he advises, suggesting a focus on whole foods, limiting processed foods, and avoiding fast foods.
Whole foods, which are minimally processed and naturally derived from the earth, include items like whole grains, fruits, vegetables, chicken, fish, nuts, and seeds. By prioritizing these foods, you can build a heart-healthy diet that supports longevity.
Exercise Regularly
Incorporating both aerobic activity and resistance training into your routine is essential for maintaining heart health. According to Dr. London, “You have to have some aerobic activity in your exercise plan, and you gotta have resistance training to increase muscle mass.”
Muscle mass is critical, as it is often referred to as the “organ of longevity.” The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly, along with at least two days of muscle-strengthening exercises.
Dr. London also highlights the importance of VO2 Max, stating that “VO2 Max is [also a] huge indicator of longevity.” A higher VO2 Max is linked to better physical fitness and a reduced risk of cardiovascular disease, making it a valuable metric for optimizing your workouts.
Prioritize Sleep and Recovery
Quality sleep and recovery are vital components of a heart-healthy lifestyle. Dr. London stresses the need for “a solid sleep and recovery program,” noting that these are times when “you realize your biggest gains, recovery is critical.”
Adults should aim for at least seven hours of sleep each night, as recommended by the Sleep Foundation. Establishing a consistent bedtime routine, minimizing screen time before bed, and avoiding caffeine and alcohol in the evening can all contribute to better sleep hygiene.
By focusing on these three areas—conscious eating, regular exercise, and adequate sleep—you can significantly improve your heart health and increase your chances of living a longer, healthier life. Dr. London’s expert insights offer practical steps that can be easily integrated into your daily routine, helping you build a foundation for longevity.
Let us know what you think, please share your thoughts in the comments below.
